Sopa de Feijão
HB-2129 · Hand-built original · Mozambican
Tyk, nærende bønnesuppe med kartoffel, gulerod og et strejf af chili - hverdagens varme, mættende måltid i det mozambiquiske hjem.
MozambicanBønneret1 hr 46 min6 portioner305 kcalVegetarianVeganGluten-freeDairy-freeEgg-freeLow Fat / Low CholesterolHigh Fiber
Main ingredient: ½ oz dried red beans
Servings:6quantities adjust to match
Ingredients
- 10½ oz dried red beans, soaked overnight and drained
- 3 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, chopped
- 2 carrots, diced
- 2 potatoes, peeled and diced
- 7 oz tomatoes, chopped
- 1 piri-piri chili, finely chopped (seeded for less heat)
- 1½ qt vegetable stock or water
- 1 teaspoon salt, plus more to taste
- Black pepper, to taste
Method
- Drain and rinse the soaked beans, put them in a large pot with the stock or water, and bring to a boil.
- Reduce to a simmer, cover partially, and cook for 50 to 60 minutes, until the beans are almost tender.
- Meanwhile, heat the olive oil in a skillet over medium heat and cook the onion for 5 minutes until soft.
- Add the garlic, carrots, and piri-piri and cook for 3 minutes more, then stir in the tomatoes and cook for 5 minutes until they break down.
- Tip the vegetable mixture into the beans along with the potatoes and salt.
- Simmer for 20 to 25 minutes more, until the potatoes and beans are completely tender and the soup has thickened slightly.
- Mash a ladleful of beans against the side of the pot and stir back in for body, adjust salt and pepper, and serve hot.
Total: 106 min
Nutrition (per serving, where published)
305 kcalCalories
13.4 gProtein
48.2 gCarbs
7.5 gFat
1 gSaturates
10.4 gFibre
4.2 gSugars
414 mgSodium
0 mgCholesterol
1146 mgPotassium
64 mgCalcium
4.1 mgIron
1 servingServing
Estimated from USDA FoodData Central ingredient data