The Guatemalan Sopa de Frijol Recipe is a classic dish that showcases the delicious flavors of black beans. This traditional recipe involves cooking the black beans with a combination of aromatic spices and seasonings, resulting in a flavorful and satisfying soup.
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The black beans used in this recipe are not only tasty but also offer potential health benefits. They are a good source of plant-based protein, which is essential for building and repairing tissues in our bodies. Black beans also provide dietary fiber, which aids in digestion and can contribute to a feeling of fullness.
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Additionally, the Guatemalan Sopa de Frijol Recipe is nutrient-rich . Black beans contain important minerals like iron and magnesium, which are crucial for maintaining healthy bodily functions. They also provide vitamins such as folate, which plays a vital role in cell growth and development.
This traditional Guatemalan soup is not only flavorful and nourishing but also relatively simple to prepare. By following the recipe, you can enjoy a hearty and wholesome dish that showcases the distinct taste of black beans. Whether you’re seeking a comforting meal or looking to explore Guatemalan cuisine, the Guatemalan Sopa de Frijol Recipe is a delightful choice that combines taste and potential health benefits.
How To Make Our the Guatemalan Sopa de Frijol Recipe
Ingredients (8 Servings)
2 cups dried black beans
1 large onion, finely chopped
4 cloves of garlic, minced
2 tablespoons vegetable oil
1 teaspoon ground cumin
1 teaspoon dried oregano
1 bay leaf
6 cups vegetable or chicken broth
Salt and pepper to taste
Optional toppings: chopped cilantro, diced avocado, sour cream, grated cheese, lime wedges
Instructions:
1. Rinse and Soak the Beans:
a. Sort through the dried black beans to remove any debris or stones.
b. Rinse the beans thoroughly under cold water.
c. Place the beans in a large bowl and cover with water. Let them soak overnight.
d. Alternatively, you can use the quick soak method. Bring a pot of water to a boil, add the beans, and let them boil for 2 minutes. Remove from heat, cover, and let them soak for 1 hour.
2. Cook the Beans:
a. Drain and rinse the soaked beans.
b. In a large pot, combine the beans and 6 cups of water.
c. Bring the water to a boil over medium-high heat.
d. Reduce the heat to low, cover the pot, and simmer for about 1 to 1 1/2 hours or until the beans are tender.
e. Stir occasionally and add more water if needed to keep the beans covered.
3. Prepare the Guatemalan Sopa de Frijol Recipe Base:
a. In a separate large pot, heat the vegetable oil over medium heat.
b. Add the finely chopped onion and sauté until it becomes translucent and soft.
c. Add the minced garlic and cook for another minute until fragrant.
d. Add the diced red and green bell peppers and cook until they start to soften.
e. Stir in the diced tomatoes and cook for a few more minutes.
4. Season the Soup:
a. Add the cooked beans along with the cooking liquid to the pot with the base.
b. Stir in the ground cumin, dried oregano, paprika, salt, and ground black pepper.
c. Bring the soup to a simmer and let it cook for another 30 minutes to allow the flavors to meld together.
d. Adjust the seasoning to taste by adding more salt or pepper if desired.
e. If using, add the diced cooked ham, chorizo, or bacon at this stage and simmer for an additional 10 minutes.
5. Serve the Guatemalan Sopa de Frijol Recipe:
a. Ladle the hot soup into individual bowls.
b. Garnish each bowl with a sprinkle of chopped fresh cilantro.
c. Serve with lime wedges on the side for squeezing over the soup.
d. Accompany the soup with warm tortillas or crusty bread.
e. Enjoy the delicious Guatemalan Guatemalan Sopa de Frijol Recipe with your family and friends.
Prep Time: Approximately 20-30 minutes
Cooking Time: Approximately 1.5-2 hours
Pots, Pan and Cooking Equipment Needed for the Guatemalan Sopa de Frijol Recipe
Large pot: A spacious pot is essential for cooking the black beans and simmering the soup, accommodating all the ingredients.
Cutting board: A sturdy cutting board provides a safe and stable surface for chopping onions, garlic, and other vegetables required for the soup.
Knife: A sharp knife enables precise and efficient cutting, ensuring the ingredients are properly prepared for the recipe.
Wooden spoon: A trusty wooden spoon is ideal for stirring and combining the ingredients while cooking the soup, offering durability and heat resistance.
Measuring cups and spoons: Accurate measuring cups and spoons assist in portioning the ingredients correctly, ensuring a well-balanced flavor in the soup.
Ladle: A ladle makes it convenient to serve the soup, allowing for easy portioning into bowls without spills or mess.
Blender or immersion blender (optional): Using a blender or immersion blender can help achieve a smoother consistency by blending a portion of the soup, if desired.
Best Way to Store Leftovers From the the Guatemalan Sopa de Frijol Recipe
a. Airtight containers: Store the leftover soup in airtight containers to maintain its freshness and prevent any leakage or odor transfer.
b. Refrigerator: Place the airtight containers in the refrigerator, ensuring the soup stays chilled and safe for consumption.
c. Consume within 3-4 days: Enjoy the remaining soup within 3-4 days to ensure optimal taste and food safety.
d. Label containers: Labeling the containers with the date of storage can help keep track of the freshness and avoid confusion.
e. Portion control: Consider dividing the soup into individual or family-sized portions before storing to make reheating and serving more convenient.
f. Freezing option: If you have more soup than can be consumed within a few days, freezing it in suitable freezer-safe containers can extend its shelf life for future use.
g. Thawing and reheating: Thaw frozen soup in the refrigerator overnight and reheat it on the stovetop or microwave until piping hot before serving.
Tips and Tricks For Easier Creation
Pre-soak the black beans: Soaking the black beans overnight can help reduce their cooking time and improve their texture.
Utilize canned black beans: If time is limited, using canned black beans is a convenient alternative that saves preparation time.
Blend part of the soup: Blending a portion of the soup creates a thicker consistency and enhances the overall flavor profile.
Adjust seasonings to taste: Taste the soup as it cooks and adjust the seasonings, such as salt, pepper, cumin, and oregano, according to personal preference.
Toppings for garnishing: Enhance the presentation and taste of the soup by garnishing it with chopped cilantro, diced avocado, sour cream, grated cheese, or a squeeze of lime juice.
Freezing leftovers: If you anticipate having leftovers, consider freezing them in individual portions for quick and easy meals later on.
Serve with crusty bread: Accompany the soup with slices of crusty bread, perfect for dipping and savoring alongside each bowl.
Side Dishes and Desserts For the the Guatemalan Sopa de Frijol Recipe
Corn tortillas: Serve warm corn tortillas on the side, providing a delightful and traditional accompaniment to the soup.
Rice: Fluffy white rice serves as a satisfying and filling side dish that complements the flavors of the black bean soup.
Guacamole: Enjoy the soup with a side of creamy and flavorful guacamole, adding richness and freshness to the meal.
Plantains: Sliced and fried plantains offer a sweet and savory contrast, adding a unique element to the overall dining experience.
Substitutions For the Guatemalan Sopa de Frijol Recipe
Vegan Option: For the Guatemalan Sopa de Frijol Recipe
1. Black beans: Replace with canned or cooked black beans.
2. Water or vegetable broth: Use vegetable broth to maintain the vegan option.
3. Olive oil: Substitute with coconut oil or any other plant-based oil.
4. Lime wedges: Serve with lemon wedges instead.
5. Avocado slices: Top with sliced cucumber or vegan sour cream.
6. Fresh cilantro: Garnish with chopped fresh parsley or basil.
7. Onion: Swap with green onions or shallots for a milder flavor.
Gluten-Free Option: For the Guatemalan Sopa de Frijol Recipe
1. Black beans: Ensure the beans are gluten-free certified.
2. Vegetable broth: Use gluten-free vegetable broth or make homemade broth.
3. Cumin: Check that the cumin is certified gluten-free.
4. Lime wedges: Serve with lime wedges as suggested in the original recipe.
5. Avocado slices: Use avocado slices as a topping.
6. Fresh cilantro: Garnish with fresh cilantro, which is naturally gluten-free.
7. Garlic: Make sure the garlic used is fresh or use gluten-free garlic powder.
Vegetarian Option:
1. Black beans: Use canned or cooked black beans as a vegetarian protein source.
2. Vegetable broth: Opt for vegetable broth instead of chicken or beef broth.
3. Lime wedges: Serve with lime wedges as suggested in the original recipe.
4. Avocado slices: Top with avocado slices for added creaminess.
5. Fresh cilantro: Garnish with fresh cilantro for an herbal flavor.
6. Garlic: Use fresh garlic or garlic powder to enhance the taste.
7. Red bell pepper: Add extra diced bell peppers for a burst of color and texture.
Mediterranean Diet Options: For the Guatemalan Sopa de Frijol Recipe
a. Black beans: Replace with cooked chickpeas for a Mediterranean twist.
b. Cumin: Substitute with dried oregano for a Mediterranean flavor profile.
c. Lime wedges: Serve with lemon wedges to complement Mediterranean cuisine.
d. Avocado slices: Top with sliced olives for a Mediterranean touch.
e. Fresh cilantro: Replace with fresh parsley or mint for Mediterranean herb flavors.
f. Garlic: Use fresh garlic or garlic powder as desired.
g. Red bell pepper: Add roasted red bell peppers for a smoky flavor.
Keto Diet Options:
a. Black beans: Omit black beans and replace with sautéed mushrooms or roasted cauliflower.
b. Onion: Use a small amount of chopped green onion for flavor.
c. Tomatoes: Reduce the amount of tomatoes or use sun-dried tomatoes sparingly.
d. Lime wedges: Serve with lime wedges as suggested in the original recipe.
e. Avocado slices: Top with sliced avocado for healthy fats.
f. Olive oil: Use avocado oil or coconut oil instead.
g. Cumin: Use cumin sparingly to reduce carb content.
Heart Healthy Diet Options: For the Guatemalan Sopa de Frijol Recipe
a. Black beans: Use low-sodium canned black beans or cook them without added salt.
b. Water or vegetable broth: Opt for low-sodium vegetable broth or make homemade broth.
c. Onion: Choose a low-sodium vegetable broth to cook the onion.
d. Garlic: Use fresh garlic or garlic powder without added salt.
e. Tomatoes: Use no-salt-added canned tomatoes or fresh tomatoes.
f. Avocado slices: Top with sliced avocado for heart-healthy fats.
g. Cumin: Use cumin in moderation or replace with other heart-healthy spices like turmeric or paprika.
Paleo Options:
a. Black beans:
Omit black beans and replace with diced roasted sweet potatoes.
b. Water or vegetable broth: Use homemade bone broth or chicken broth.
c. Onion: Include diced leeks for a paleo-friendly substitute.
d. Garlic: Use fresh garlic or garlic powder as desired.
e. Tomatoes: Use fresh tomatoes instead of canned tomatoes.
f. Cumin: Replace with smoked paprika for a different flavor profile.
g. Red bell pepper: Include roasted red bell pepper or diced zucchini for variety.
Low Carb Options: For the Guatemalan Sopa de Frijol Recipe
a. Black beans: Omit black beans and increase the amount of vegetables.
b. Onion: Use a small amount of chopped green onion for flavor.
c. Tomatoes: Reduce the amount of tomatoes or use cherry tomatoes in moderation.
d. Lime wedges: Serve with lime wedges as suggested in the original recipe.
e. Avocado slices: Top with sliced avocado for healthy fats.
f. Olive oil: Use avocado oil or coconut oil instead.
g. Cumin: Use cumin sparingly to reduce carb content.
Whole 30 Options:
a. Black beans: Omit black beans and add extra vegetables for a compliant soup.
b. Water or vegetable broth: Make homemade vegetable broth without any added sugars or preservatives.
c. Onion: Use green onions or shallots instead.
d. Garlic: Use fresh garlic or garlic powder without any additives.
e. Tomatoes: Use fresh tomatoes or canned tomatoes without added sugar.
f. Cumin: Check that the cumin used is compliant and doesn’t contain any additives.
g. Red bell pepper: Include additional diced bell peppers or roasted peppers for flavor.
Weight Watchers Options: For the Guatemalan Sopa de Frijol Recipe
a. Black beans: Use reduced-sodium canned black beans or cook them without added salt.
b. Water or vegetable broth: Use low-sodium vegetable broth or make homemade broth.
c. Onion: Include a small amount of diced onion for flavor without adding many points.
d. Garlic: Use fresh garlic or garlic powder as desired.
e. Tomatoes: Use no-salt-added canned tomatoes or fresh tomatoes.
f. Avocado slices: Limit the amount of avocado slices for points consideration.
g. Cumin: Use cumin in moderation or replace with other herbs and spices to vary flavors.
Low Fat Options:
a. Black beans: Use low-fat canned black beans or cook them without added fats.
b. Water or vegetable broth: Use vegetable broth or water without added fats.
c. Onion: Use a small amount of diced onion for flavor.
d. Garlic: Use fresh garlic or garlic powder without added fats.
e. Tomatoes: Use fresh tomatoes instead of canned tomatoes.
f. Lime wedges: Serve with lime wedges as suggested in the original recipe.
g. Cumin: Use cumin in moderation or replace with other herbs and spices to vary flavors.
Vegetable Variations: For the Guatemalan Sopa de Frijol Recipe
a. Black beans: Replace with pinto beans or kidney beans for a different bean flavor.
b. Water or vegetable broth: Experiment with different types of vegetable broth for unique tastes.
c. Onion: Use red onion or shallots for a sweeter onion flavor.
d. Garlic: Add roasted garlic cloves for a smoky and mellow flavor.
e. Tomatoes: Try using heirloom tomatoes or cherry tomatoes for a burst of color.
f. Cumin: Replace with smoked paprika for a smoky flavor.
g. Red bell pepper: Include roasted red bell pepper for an intensified sweet taste.
FAQ About the Guatemalan Sopa de Frijol Recipe
What are the main ingredients in the Guatemalan Sopa de Frijol Recipe?
The main ingredients in the Guatemalan Sopa de Frijol Recipe are black beans, water or vegetable broth, onion, garlic, red bell pepper, tomatoes, cumin, salt and pepper, olive oil, lime wedges, avocado slices, and fresh cilantro.
Can I make a vegan version of the Guatemalan Sopa de Frijol Recipe?
Yes, you can make a vegan version of the Guatemalan Sopa de Frijol Recipe. Replace the animal-based ingredients like chicken broth with vegetable broth, and omit any dairy-based toppings like sour cream.
Is the Guatemalan Sopa de Frijol Recipe gluten-free?
The Guatemalan Sopa de Frijol Recipe can be made gluten-free by ensuring that all the ingredients used, including spices and broth, are certified gluten-free.
Can I make a vegetarian version of the Guatemalan Sopa de Frijol Recipe?
Absolutely! The Guatemalan Sopa de Frijol Recipe can be easily adapted to a vegetarian version by using vegetable broth instead of chicken or beef broth and omitting any meat-based toppings.
Are there any Mediterranean diet options for the Guatemalan Sopa de Frijol Recipe?
Yes, you can incorporate Mediterranean flavors into the Guatemalan Sopa de Frijol Recipe by substituting black beans with chickpeas, using herbs like oregano and basil, and adding ingredients like olives and roasted red bell peppers for a Mediterranean twist.
Final Thoughts
Guatemalan Sopa de Frijol Recipe is a delicious and versatile dish that brings together the rich flavors of black beans, onions, garlic, tomatoes, and aromatic spices like cumin. This hearty soup can be enjoyed on its own as a satisfying meal or paired with rice or tortillas for a complete dining experience.
What makes this recipe truly special is its versatility. It can easily be adapted to suit different dietary needs and preferences. For vegans, simply use vegetable broth and omit any animal-based toppings. Those following a gluten-free diet can ensure the ingredients used are certified gluten-free, including spices and broth. Vegetarians can enjoy this soup by substituting vegetable broth for chicken or beef broth.
The flavors of the Guatemalan Sopa de Frijol Recipe are a delightful combination of earthiness from the black beans, the sweetness of the onions and tomatoes, and the warmth of the spices. The lime wedges add a tangy freshness, while avocado slices and cilantro provide creaminess and herbaceous notes, respectively.
In addition to its delicious taste, this soup offers potential health benefits. Black beans are a fantastic source of plant-based protein, fiber, and various vitamins and minerals. They are known to promote heart health, aid digestion, and help regulate blood sugar levels. The soup’s vegetable components contribute to its nutritional value, providing essential nutrients and antioxidants.
Overall, the Guatemalan Sopa de Frijol Recipe is a flavorful, versatile, and nutritious dish that can be enjoyed by a wide range of individuals with different dietary preferences. Whether you’re looking for a vegan, gluten-free, or vegetarian option, or simply want to savor the rich flavors of this traditional Guatemalan soup, this recipe is a fantastic choice that will warm your heart and nourish your body.
Guatemalan Sopa de Frijol Recipe
Equipment
- Large pot: A spacious pot is essential for cooking the black beans and simmering the soup, accommodating all the ingredients.
- Cutting board: A sturdy cutting board provides a safe and stable surface for chopping onions, garlic, and other vegetables required for the soup.
- Knife: A sharp knife enables precise and efficient cutting, ensuring the ingredients are properly prepared for the recipe.
- Wooden spoon: A trusty wooden spoon is ideal for stirring and combining the ingredients while cooking the soup, offering durability and heat resistance.
- Measuring cups and spoons: Accurate measuring cups and spoons assist in portioning the ingredients correctly, ensuring a well-balanced flavor in the soup.
- Ladle: A ladle makes it convenient to serve the soup, allowing for easy portioning into bowls without spills or mess.
- Blender or immersion blender (optional): Using a blender or immersion blender can help achieve a smoother consistency by blending a portion of the soup, if desired.
Ingredients
- 2 cups dried black beans
- 1 large onion finely chopped
- 4 cloves of garlic minced
- 2 tablespoons vegetable oil
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 bay leaf
- 6 cups vegetable or chicken broth
- Salt and pepper to taste
- Optional toppings: chopped cilantro diced avocado, sour cream, grated cheese, lime wedges
Instructions
Rinse and Soak the Beans:
- a. Sort through the dried black beans to remove any debris or stones.
- b. Rinse the beans thoroughly under cold water.
- c. Place the beans in a large bowl and cover with water. Let them soak overnight.
- d. Alternatively, you can use the quick soak method. Bring a pot of water to a boil, add the beans, and let them boil for 2 minutes. Remove from heat, cover, and let them soak for 1 hour.
Cook the Beans:
- a. Drain and rinse the soaked beans.
- b. In a large pot, combine the beans and 6 cups of water.
- c. Bring the water to a boil over medium-high heat.
- d. Reduce the heat to low, cover the pot, and simmer for about 1 to 1 1/2 hours or until the beans are tender.
- e. Stir occasionally and add more water if needed to keep the beans covered.
Prepare the Guatemalan Sopa de Frijol Recipe Base:
- a. In a separate large pot, heat the vegetable oil over medium heat.
- b. Add the finely chopped onion and sauté until it becomes translucent and soft.
- c. Add the minced garlic and cook for another minute until fragrant.
- d. Add the diced red and green bell peppers and cook until they start to soften.
- e. Stir in the diced tomatoes and cook for a few more minutes.
Season the Soup:
- a. Add the cooked beans along with the cooking liquid to the pot with the base.
- b. Stir in the ground cumin, dried oregano, paprika, salt, and ground black pepper.
- c. Bring the soup to a simmer and let it cook for another 30 minutes to allow the flavors to meld together.
- d. Adjust the seasoning to taste by adding more salt or pepper if desired.
- e. If using, add the diced cooked ham, chorizo, or bacon at this stage and simmer for an additional 10 minutes.
Serve the Guatemalan Sopa de Frijol Recipe:
- a. Ladle the hot soup into individual bowls.
- b. Garnish each bowl with a sprinkle of chopped fresh cilantro.
- c. Serve with lime wedges on the side for squeezing over the soup.
- d. Accompany the soup with warm tortillas or crusty bread.
- e. Enjoy the delicious Guatemalan Guatemalan Sopa de Frijol Recipe with your family and friends.
