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High-Protein Black Bean Soup
Plat

High-Protein Black Bean Soup

35 minPour 4Nutri-Score A€
Adapter cette recette

ce qu’il vous faut

Ingrédients

4 personnes
  • canned black beans (rinsed and drained (2 cans))Épicerie800 g
  • yellow onion (diced)Fruits et légumes1 morceau
  • red bell pepper (diced)Fruits et légumes1 morceau
  • kale (chopped)Fruits et légumes70 g
  • celery (diced ribs)Fruits et légumes2 morceaux
  • sweet potato (cubed)Fruits et légumes150 g
  • vegetable brothÉpicerie720 ml
  • garlic (minced cloves)Fruits et légumes3 morceaux
  • oilÉpicerie15 ml
  • salt (to taste)Épices5 g
  • black pepper (to taste)Épices2 g
  • cumin (ground)Épices4 g
  • garlic powderÉpices3 g
  • smoked paprikaÉpices3 g
  • oregano (dried)Épices2 g
  • cayenne pepperÉpices1 g

par portion

Nutrition

213kcal

Glucides
33 g
Protéines
11 g
Lipides
5 g
Adapter les ustensiles

ce que vous utiliserez

Ustensiles

  • Marmite
  • Blender

pas à pas

Préparation

  1. Prep the vegetables

    • Dice the onion, celery and red bell pepper.
    • Chop the kale and cube the sweet potato.
    • Mince the garlic.
    Étape 1
  2. Sauté the aromatics

    • Set a large pot over medium heat and add the oil.
    • Add the onion, celery and bell pepper and cook until slightly soft.
    • Add the garlic, salt and black pepper and toss quickly.
    Étape 2
  3. Add beans and seasonings

    • Add the rinsed black beans.
    • Season with salt, black pepper, cumin, garlic powder, smoked paprika, oregano and cayenne.
    • Toss to coat the beans in the spices.
    Étape 3
  4. Simmer the soup

    • Add the kale, sweet potato and vegetable broth.
    • Adjust the seasoning if needed and bring to a boil.
    • Lower the heat and simmer until the vegetables are tender.
    Étape 4
  5. Blend for creaminess

    • Ladle about a cup and a half of the soup into a blender.
    • Blend on high until completely smooth.
    • Pour it back into the pot and stir to thicken the soup.
    Étape 5
  6. Adjust and serve

    • Taste and adjust the salt and pepper.
    • Ladle into bowls and enjoy.
    Étape 6