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Know Your Ingredients, Know Your Costs

$1.50 and 40 Minute Black Bean Soup

$1.50 and 40 Minute Black Bean Soup

Looking for a meal that leaves you feeling powerful, refreshed and ready to take on anything? Then this recipe is for you! This recipe is an awesome combination of two recipes on my blog – $0.15 Overnight Crockpot Black Beans and $2 and 40 Minute Vegetable Soup. Both incredibly delicious on their own and combined they create something magical! With the cost savings and health benefits, you’ve got nothing to lose and a delicious meal prep go-to recipe to gain!

Ingredients (~8 Servings):

  • Full Recipe of Overnight Black Beans (2 cups of dried black beans)
  • 3 green plantains, chopped with outer skin left on – either fresh or frozen
  • 1 white or sweet onion, chopped
  • 6 cloves of garlic, chopped
  • 3 eggs
  • 1 sweet potato, roughly chopped (optional)
  • 1 lb of yucca, chopped (optional)
  • 1 TBSP grapeseed oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 TBSP cumin

Toppings:

  • Green onion, chopped
  • Plain yogurt
  • Avocado
  • Cilantro
  • Anything else you can think of!

Tools:

  • Chefs Knife
  • Crockpot
  • Large pot
  • Immersion blender
  • Spoon or spatula for mixing

Instructions:

  1. Make overnight black beans recipe and set aside.
  2. Chop garlic and onions and set aside.
  3. Chop plantains, sweet potato, and/or yucca.
  4. Heat enough oil to cover the bottom of the pot (~1TBSP) over medium-low heat (4 out of 10), add onion, garlic, salt, cumin and black pepper. Cook, stirring occasionally, until the onions slightly brown and soften (~3 minutes).
  5. Add approximately 1/2 of the black beans along with any leftover water/bean juice to the large pot. Use the immersion blender to liquefy the black beans, onion, and garlic mixture.
  6. Add the remaining half of the black beans and chopped plantains, sweet potato, and/or yucca to the large pot and bring to a boil.
  7. Once boiling, reduce the heat to a simmer and cook uncovered for 20 minutes, stirring occasionally.
  8. Once twenty minutes are up, crack and drop the eggs directly into the soup while it’s simmering. Allow 3 minutes for cooked whites and runny yolks (my favorite!) or 5 minutes to fully cook the yolks as well.
  9. Turn off the burner, scoop out some soup along with the eggs, add toppings while waiting ~5 minutes for the soup to cool, and enjoy!

Total time = 40 Minutes (10 minutes to prep, 30 minutes to cook)

Blue Bowl of Black Bean Soup

Tips:

Step 3 – Removing the skin from the green plantains is a pain! The process takes a couple minutes per plantain and you end up throwing out too much of the delicious fruit trying to remove the skin. Think about trying to remove the skin from an unripe versus a ripe banana – same principle, the peel wants to stick to the fruit!

If freezing plantains, chop them up before putting them in the freezer. This way you can just drop them right into the soup! I always have a couple frozen plantains in the freezer just in case!

Step 4 – Isn’t it interesting how so many recipes (Saag Paneer, Acorn Squash Bowls, etc.) involve this step: sauté garlic and onions with some mix of spices. Keep this in mind when doing your own recipe creating!

Step 5 – The immersion blender makes the soup thicker (aka heartier) while blending the flavors of the spices, onion, garlic, and beans together.

Step 8 – Eat any eggs you put in the soup, they won’t store well for left-overs! Eggs + microwave = no thank you. You can always bring the soup back up to a simmer and cook more eggs each time you want left-overs!

Step 9 – If you’re looking to get fancy with your toppings, invest in some inexpensive, plastic squirt bottles! They’re perfect for awesome yogurt decorations and storing vinegarettes!

Cost:

  • Full Recipe of Overnight Black Beans ~ $4.25
  • 3 green plantains ~ $1.50
  • 1 large white onion ~ $0.75
  • 6 cloves of garlic, chopped ~ $0.25
  • 3 eggs ~$1.50
  • 1 lb sweet potato ~ $1.00
  • 1 lb of yucca ~ $1.00
  • 1 TBSP grapeseed oil ~$0.10
  • 1/4 teaspoon salt – negligible
  • 1/4 teaspoon black pepper – negligible
  • 1 TBSP cumin ~ $0.40
  • Toppings – $1.00

Total Cost per serving ~ $12

Cost per serving (~8 servings) ~ $1.50

Conclusion:

Hope you enjoyed this recipe! There are so many awesome recipes out there and it’s always difficult to pick which ones to share with you. Regardless of the recipe, cooking your own meals is better for your health and your wallet. I hope this post leaves you feeling inspired to try out something new! Invest wisely in your health and financial future by giving this black bean soup a try as soon as possible!

As always, make informed food decisions. Know your ingredients, know your costs!

Yellow Bowl of Black Bean Soup

 



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