Just as cacao adds depth to mole sauce, it works wonders here too, bringing complexity, richness, and a pleasant, subtle bitterness to this comforting soup. A cool garnish of sour cream and mint provides a stunning contrast.
Tip
Adding salt to onions as they sauté helps draw out water so onions soften more efficiently.
Cocoa-Spiced Bean Soup
Ingredients
- 1 cup (250 mL) dried black beans
- 1 Tbsp (15 mL) grapeseed oil or sunflower oil
- 1 large yellow onion, chopped
- 3/4 tsp (4 mL) salt, divided
- 2 medium carrots, chopped
- 2 garlic cloves, minced
- 2 Tbsp (30 mL) cacao powder
- 1 tsp (5 mL) ground coriander
- 1/2 tsp (2 mL) cinnamon
- 1/2 tsp (2 mL) crushed red pepper flakes
- 398 mL (14 oz) can diced fire-roasted tomatoes
- 1/3 cup (80 mL) sour cream
- 1/4 cup (60 mL) sliced mint
Nutrition
Per serving:
- calories278
- protein13g
- fat8g
- saturated fat3g
- trans fat0g
- carbohydrates41g
- sugars6g
- fibre10g
- sodium562mg
Directions
01
Place beans in large bowl, cover with water, and let soak for several (6 or more) hours. Drain.
02
Heat oil in large saucepan over medium heat. Add onion and 1/2 tsp (2 mL) salt to pan and heat until onion is softened and translucent. Place carrots and garlic in pan; heat for 2 minutes. Stir in cacao powder, coriander, cinnamon, red pepper flakes, and remaining 1/4 tsp (1 mL) salt; heat for 30 seconds. Place drained beans, tomatoes, and 4 cups (1 L) water in pan, bring to a rolling boil, reduce heat to low, and simmer, covered, for 45 minutes, or until beans are tender.
03
Place soup in serving bowls, top with dollops of sour cream, and sprinkle mint overtop.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Greek Turkey Burger Bites
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
Italian Portobello Mushroom Burger with Artichoke Tapenade
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Asian Shrimp Burger with Bean Sprout Slaw and Fresh Mango
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
Jamaican Jerk Pork Sliders with Grilled Pineapple and Tangy Slaw
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.