Embark on a culinary journey to the heart of Costa Rica with this flavorful and hearty dish: Sopa Negra. Literally translating to "black soup," this traditional Costa Rican recipe is as rich in history as it is in taste. Sopa Negra is a beloved staple in Costa Rican cuisine, renowned for its robust flavors and comforting warmth. Made with simple yet wholesome ingredients, including black beans, cilantro, and a hint of spice, this soup is a celebration of the vibrant flavors that define Costa Rican cooking. Join us as we delve into the essence of Costa Rican gastronomy with this authentic Sopa Negra recipe, sure to delight your senses and transport you to the lush landscapes of this beautiful Central American nation.

Ingredients:

• 2 cups black beans, cooked (or 2 cans, drained and rinsed)
• 4 cups vegetable or chicken broth
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 4 eggs
• 2 cups cooked white rice
• Optional toppings: grated cheese, sliced avocado, chopped cilantro, lime wedges

Instructions:

1- In a large pot, heat some oil over medium heat. Add the chopped onion, minced garlic, and diced red bell pepper. Sauté until the vegetables are softened, about 5-7 minutes.

2- Add the cooked black beans to the pot along with the vegetable or chicken broth. Stir in the ground cumin, dried oregano, smoked paprika, salt, and pepper. Bring the soup to a simmer and let it cook for about 15-20 minutes, allowing the flavors to meld together.

3- While the soup is simmering, prepare the boiled eggs. Place the eggs in a pot and cover them with cold water. Bring the water to a boil, then reduce the heat to low and let the eggs simmer for about 8-10 minutes. Once done, remove the eggs from the pot and run them under cold water to cool. Peel and slice them in half.

4- To serve, ladle the hot Sopa Negra into bowls. Add a scoop of cooked white rice to each bowl, then place a boiled egg half on top. Garnish with any optional toppings you desire, such as grated cheese, sliced avocado, chopped cilantro, or a squeeze of lime juice.

5- Serve immediately and enjoy this comforting and flavorful Costa Rican dish!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the ingredients listed in the recipe:

Black beans, cooked (2 cups):

• Calories: 460
• Protein: 30g
• Carbohydrates: 80g
• Fiber: 30g
• Fat: 2g

benefits:

• Excellent source of plant-based protein.
• High in fiber, promoting digestive health and providing a feeling of fullness.
• Rich in vitamins and minerals such as folate, iron, magnesium, and potassium.

Vegetable or chicken broth (4 cups):

• Calories: Approximately 40-60 (depends on the brand and ingredients)
• Protein: 1-2g
• Carbohydrates: 6-10g
• Fat: 0-1g

benefits:

• Hydrating and low in calories.
• Can provide essential electrolytes and minerals.
• Adds flavor to dishes without the need for excess salt or fat.

Onion (1 medium):

• Calories: 44
• Protein: 1g
• Carbohydrates: 10g
• Fiber: 2g
• Fat: 0g

benefits:

• Contains antioxidants that may help reduce inflammation and fight chronic diseases.
• Rich in vitamins C and B6, as well as folate and potassium.
• Supports heart health and may help regulate blood sugar levels.

Garlic (2 cloves):

• Calories: 10
• Protein: 0.5g
• Carbohydrates: 2g
• Fiber: 0.1g
• Fat: 0g

benefits:

• Possesses antimicrobial properties that can help boost the immune system.
• Contains compounds with potential cardiovascular benefits, such as lowering blood pressure and cholesterol levels.
• May have anticancer properties due to its sulfur-containing compounds.

Red bell pepper (1 medium):

• Calories: 37
• Protein: 1g
• Carbohydrates: 9g
• Fiber: 3g
• Fat: 0g

benefits:

• High in vitamin C, which supports immune function and skin health.
• Contains antioxidants like beta-carotene, lutein, and zeaxanthin, which may help protect against chronic diseases.
• Provides fiber, promoting digestive health and aiding in weight management.

Ground cumin (1 teaspoon):

• Calories: 8
• Protein: 0.4g
• Carbohydrates: 1.4g
• Fiber: 0.3g
• Fat: 0.5g

benefits:

• Contains antioxidants and anti-inflammatory properties.
• May aid digestion and alleviate digestive discomfort.
• Some research suggests it may help improve blood sugar control and reduce cholesterol levels.

Dried oregano (1 teaspoon):

• Calories: 3
• Protein: 0.1g
• Carbohydrates: 0.6g
• Fiber: 0.3g
• Fat: 0.1g

benefits:

• Rich in antioxidants that may help reduce oxidative stress and inflammation.
• Contains compounds with antimicrobial properties, potentially supporting immune health.
• Adds flavor to dishes without adding extra calories or sodium.

Smoked paprika (1 teaspoon):

• Calories: 6
• Protein: 0.3g
• Carbohydrates: 1.2g
• Fiber: 0.7g
• Fat: 0.3g

benefits:

• Adds a smoky flavor to dishes without the need for actual smoking.
• Contains antioxidants like beta-carotene and capsaicin, which may have anti-inflammatory effects.
• May support digestive health and metabolism.

Eggs (4 large):

• Calories: 312
• Protein: 28g
• Carbohydrates: 2g
• Fat: 20g

benefits:

• Excellent source of high-quality protein, essential for muscle repair and growth.
• Rich in vitamins D, B12, and choline, which are important for brain health and function.
• Provide essential minerals like selenium, iodine, and phosphorus.

White rice, cooked (2 cups):

• Calories: 410
• Protein: 8g
• Carbohydrates: 90g
• Fiber: 1g
• Fat: 0g

benefits:

• Provides energy-boosting carbohydrates, important for fueling the body and brain.
• Low in fat and cholesterol-free.
• Contains some essential nutrients like manganese and magnesium, although it's less nutritious than whole grain varieties.

The nutritional values for optional toppings such as grated cheese, sliced avocado, chopped cilantro, and lime wedges will vary depending on the quantity used. It's best to check the packaging or calculate separately based on the amount you plan to add.