Nutritious Brazilian-Style Soup for Your Healthy Routine
Prep Time
20 minutes
Cook Time
40 minutes
Total Time
1 hour
Servings
6
Yield
6 servings
Calories
Approximately 200 calories
This Nutritious Brazilian-Style Soup is a vibrant celebration of Brazil’s rich agricultural bounty, incorporating a variety of fresh vegetables and pulses that are staple in Brazilian cuisine.
Each spoonful is a journey through the diverse flavors and textures that Brazil has to offer, from the earthiness of black beans to the subtle sweetness of carrots and the hearty satisfaction of kale.
This soup is not only a feast for the senses but also a powerhouse of nutrition, offering a balanced meal that supports a healthy lifestyle.
The addition of traditional spices and a squeeze of lime juice just before serving brings out the bright, bold flavors that are characteristic of Brazilian cooking.
Whether you’re looking for a comforting meal to end your day or a nutritious boost to your diet, this Brazilian-Style Soup is sure to delight and satisfy.
Ingredients
- 2 tablespoons of olive oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 2 carrots, peeled and diced
- 2 stalks of celery, diced
- 1 cup of black beans, soaked overnight and drained
- 6 cups of vegetable broth
- 1 bay leaf
- 1/2 teaspoon of ground cumin
- Salt and pepper to taste
- 2 cups of kale, ribs removed and leaves chopped
- 1 ripe tomato, diced
- Juice of 1 lime
- Fresh cilantro for garnish (optional)
- Comments: Soaking the black beans overnight will reduce cooking time and make them easier to digest.
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until soft and translucent.
- Add the carrots and celery, and cook for another 5 minutes, stirring occasionally.
- Add the soaked black beans, vegetable broth, bay leaf, cumin, salt, and pepper. Bring to a boil, then reduce the heat and simmer, covered, for about 30 minutes, or until the beans are tender.
- Stir in the kale and tomato, and continue to simmer until the kale is wilted and the tomato has softened, about 10 minutes.
- Remove from heat and stir in the lime juice. Adjust seasoning if necessary.
- Serve hot, garnished with fresh cilantro if desired.
Tips & Tricks
- For a thicker soup, puree a portion of the soup and mix it back in.
- Adding a piece of smoked sausage or bacon can infuse the soup with a rich, smoky flavor typical of Brazilian feijoada.
- This soup freezes well, so consider making a double batch for an easy, healthy meal on busy days.
Mise en Place
Ingredients
Utensils
- Olive oil
- Onion
- Garlic
- Carrots
- Celery
- Black beans
- Vegetable broth
- Bay leaf
- Ground cumin
- Salt and pepper
- Kale
- Tomato
- Lime juice
- Fresh cilantro (optional)
- Large pot
- Knife
- Cutting board
- Measuring cups and spoons
- Ladle
Knives
Pots & Pans
Air Fryer
Storage
Cookbook
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