Transport yourself to the vibrant flavors of the Caribbean with this tantalizing recipe for Antillean Black Bean Soup. Bursting with aromatic spices, rich black beans, and a medley of colorful vegetables, this soup is a celebration of the culinary heritage of the Netherlands Antilles. With its blend of savory and subtly sweet flavors, this soup is sure to become a favorite in your kitchen. Whether you're craving a comforting bowl on a chilly evening or looking to add a taste of the tropics to your menu, this Antillean Black Bean Soup is sure to satisfy your cravings and leave you longing for more. So, let's dive into the magic of Caribbean cuisine and whip up a batch of this flavorful soup that's as nourishing as it is delicious.

Ingredients:

• 2 cups dried black beans, soaked overnight and drained
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 bell pepper, diced (any color)
• 2 carrots, diced
• 2 stalks celery, diced
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 4 cups chicken or vegetable broth
• 1 lb (450g) smoked ham hock or smoked turkey leg
• Salt and pepper to taste
• Fresh cilantro or parsley, chopped for garnish
• Lime wedges for serving

Instructions:

1- Heat the olive oil in a large soup pot over medium heat. Add the chopped onion, garlic, bell pepper, carrots, and celery. Sauté until the vegetables are softened, about 5-7 minutes.

2- Stir in the diced tomatoes, ground cumin, smoked paprika, dried thyme, dried oregano, and bay leaf. Cook for another 2-3 minutes until fragrant.

3- Add the soaked and drained black beans to the pot, along with the chicken or vegetable broth. Stir well to combine.

4- Nestle the smoked ham hock or turkey leg into the soup mixture. Bring the soup to a boil, then reduce the heat to low and cover. Let the soup simmer gently for about 1.5 to 2 hours, or until the beans are tender and the meat is falling off the bone.

5- Once the beans are tender, remove the ham hock or turkey leg from the soup. Allow it to cool slightly, then shred the meat and discard the bones and any excess fat. Return the shredded meat to the soup and stir to combine.

6- Taste the soup and season with salt and pepper as needed.

7- Serve the Caribbean Netherlands Antillean Black Bean Soup hot, garnished with chopped fresh cilantro or parsley, and lime wedges on the side for squeezing over the soup. Enjoy this hearty and flavorful soup with crusty bread or rice for a complete meal. Bon appétit!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in the recipe:

Dried black beans (2 cups):

• Calories: 688 kcal
• Protein: 48 g
• Carbohydrates: 120 g
• Fiber: 42 g
• Fat: 3 g

benefits: Rich in protein, fiber, and various vitamins and minerals, black beans promote heart health, aid digestion, and help regulate blood sugar levels.

Olive oil (1 tablespoon):

• Calories: 119 kcal
• Fat: 14 g

benefits: A source of healthy monounsaturated fats, olive oil supports heart health, reduces inflammation, and provides antioxidants that may help protect against chronic diseases.

Onion (1 medium):

• Calories: 44 kcal
• Carbohydrates: 10 g
• Fiber: 2 g
• Protein: 1 g

benefits: Onions are packed with antioxidants, vitamins, and minerals. They may help boost immune function, reduce inflammation, and support heart health.

Garlic (3 cloves):

• Calories: 13 kcal
• Carbohydrates: 3 g
• Fiber: 0.2 g
• Protein: 0.6 g

benefits: Garlic is known for its potent medicinal properties, including immune-boosting, anti-inflammatory, and cardiovascular benefits. It may also have antimicrobial properties.

Bell pepper (1 medium):

• Calories: 25 kcal
• Carbohydrates: 6 g
• Fiber: 2 g
• Protein: 1 g

benefits: Bell peppers are rich in vitamin C, antioxidants, and fiber. They support immune function, eye health, and digestion, and may reduce the risk of chronic diseases.

Carrots (2 medium):

• Calories: 50 kcal
• Carbohydrates: 12 g
• Fiber: 4 g
• Protein: 1 g

benefits: Carrots are an excellent source of beta-carotene, vitamin A, and antioxidants. They promote eye health, support skin health, and may lower the risk of certain cancers.

Celery (2 stalks):

• Calories: 13 kcal
• Carbohydrates: 3 g
• Fiber: 2 g
• Protein: 1 g

benefits: Celery is low in calories and rich in fiber, vitamins, and minerals. It may help lower inflammation, support digestion, and regulate blood pressure.

Diced tomatoes (1 cup):

• Calories: 32 kcal
• Carbohydrates: 7 g
• Fiber: 2 g
• Protein: 2 g

benefits: Tomatoes are rich in vitamins, minerals, and antioxidants, including lycopene. They support heart health, reduce inflammation, and may lower the risk of certain cancers.

Ground cumin (1 teaspoon):

• Calories: 8 kcal
• Carbohydrates: 1 g
• Fiber: 0.6 g
• Protein: 0.4 g

benefits: Cumin is rich in antioxidants and may have anti-inflammatory and digestive benefits. It may also help improve blood sugar control and promote weight loss.

Smoked paprika (1 teaspoon):

• Calories: 6 kcal
• Carbohydrates: 1 g
• Fiber: 0.5 g
• Protein: 0.3 g

benefits: Paprika contains antioxidants and may have anti-inflammatory properties. It adds flavor and color to dishes and may offer mild pain relief.

Dried thyme (1 teaspoon):

• Calories: 3 kcal
• Carbohydrates: 0.6 g
• Fiber: 0.4 g
• Protein: 0.1 g

benefits: Thyme is rich in antioxidants and has antimicrobial properties. It may help boost immune function, aid digestion, and promote respiratory health.

Dried oregano (1 teaspoon):

• Calories: 3 kcal
• Carbohydrates: 0.6 g
• Fiber: 0.4 g
• Protein: 0.1 g

benefits: Oregano is packed with antioxidants and has antimicrobial properties. It may help reduce inflammation, improve digestion, and support heart health.

Chicken or vegetable broth (4 cups):

• Nutritional values may vary depending on the specific brand and type used. Generally low in calories and fat, providing some protein and essential minerals.

benefits: Broth is hydrating and contains essential nutrients like protein, vitamins, and minerals. It supports hydration, aids digestion, and provides a flavorful base for soups and stews.

Smoked ham hock or smoked turkey leg (1 lb / 450g):

• Nutritional values may vary based on the specific cut and brand. Typically high in protein and fat.

benefits: These meats add flavor and protein to dishes. They also provide essential nutrients like iron, zinc, and B vitamins.

Salt and pepper:

• Negligible calorie contribution.

benefits: While used for seasoning, salt and pepper provide trace minerals and may help enhance the flavor of dishes in moderation.

Fresh cilantro or parsley:

• Negligible calorie contribution.

benefits: Herbs like cilantro and parsley add flavor and provide vitamins, minerals, and antioxidants. They may also support detoxification and digestion.

Lime wedges:

• Negligible calorie contribution.

benefits: Limes are rich in vitamin C and antioxidants. They support immune function, aid digestion, and add a refreshing citrus flavor to dishes.

These values are approximate and can vary based on factors such as the brand, variety, and preparation method of the ingredients.