Cuban Black Bean Soup
Cuban Black Bean Soup, known as 'Frijoles Negros,' is a rich, hearty, and deeply flavorful staple of Cuban cuisine. It's typically made by simmering black beans with a classic sofrito base of onions, bell peppers, and garlic, seasoned with cumin, oregano, and bay leaf, and often finished with a splash of vinegar or citrus for brightness.
🍽️ Nutrition at a glance
This soup is an excellent source of plant-based protein and dietary fiber, making it a filling and satisfying meal. It is relatively low in fat and provides key nutrients like iron, folate, and magnesium, with a typical serving containing around 250-350 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 13 g |
| Carbs | 38 g |
| Fat | 2 g |
| Fiber | 15 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 550 mg |
| Iron | 3.5 mg |
| Folate | 256 mcg |
| Magnesium | 90 mg |
| Phosphorus | 220 mg |
| Zinc | 2.0 mg |
| Thiamin (B1) | 0.4 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a cornerstone of the Cuban 'comida criolla' (home cooking) and is almost always served with white rice, which balances the beans' robust flavor. Nutritionally, the combination of black beans and rice creates a complete protein, making it a historically important and sustainable source of nutrition.
