Mexican · Dinner
Black Bean Soup (High-Protein)
Black bean soup built on legumes plus cottage cheese and two fried eggs for protein, simmered with cumin, smoked paprika and charred bell pepper until thick, finished with lime and cilantro. Served with avocado for extra staying power.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
642Calories
52gProtein
27.8gFat
54gCarbs
6.4gSugar
15.6gFiber
844mgSodium
379mgChol
7.7gSat Fat
1720mgPotassium
209mgCalcium
6.4mgIron
1.2mcgVitamin B12
35mgVitamin C
vegetarian
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Dice the onion and bell pepper, mince the garlic, and rinse the cooked black beans in a colander so the pot starts clean.
2
Char
Set a dry skillet over high heat and char the bell pepper 3–4 minutes, turning occasionally, until edges blacken and smell smoky.
3
Sauté
Heat olive oil in a medium saucepan over medium heat and sauté the onion and garlic 4–5 minutes, stirring often, until translucent and light gold at edges.
4
Bloom
Stir cumin, smoked paprika and chili powder into the saucepan; cook over medium heat 1 minute until the raw smell fades and oil turns deep red-orange.
5
Simmer
Add black beans, charred bell pepper and vegetable stock; simmer over medium-low heat 15 minutes, stirring occasionally, until beans soften and liquid thickens.
6
Blitz
Purée about half the soup in a blender working in batches, then stir it back into the pot for a thick-but-chunky texture.
7
Fold
Remove the pot from heat and fold in cottage cheese and lime juice until just combined with no visible curds remaining.
8
Fry
In a small nonstick pan over medium heat, fry both eggs 2–3 minutes until whites are fully set and yolk edges firm with soft centers.
9
Plate
Ladle soup into a bowl, top with both fried eggs, sliced avocado and chopped cilantro, and season with salt to taste before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz170g, about 1 1/4 cups cooked black beans
- 2/3 cup150g full-fat cottage cheese, stirred in at the end
- 44 large eggs, fried, for topping
- 1/2 cup120g onion
- 11 bell pepper (120g), charred
- 4 cloves4 cloves garlic
- 2 cup480ml low-sodium vegetable stock
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp smoked paprika
- 1/2 tsp1/2 tsp chili powder
- 2 tbsp28g olive oil
- 11 avocado (200g), for topping
- 2 tbsp2 tbsp fresh cilantro
- 2 tbsp2 tbsp fresh lime juice
- salt to taste
