Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- 4 cups vegetable broth
- 1 can (14.5 ounces) diced tomatoes
- 1 can (15 ounces) black beans, drained and rinsed
- 1/2 cup uncooked quinoa
- 1/2 cup diced African mango
- 4 cups fresh spinach leaves
- Salt and pepper to taste
- Fresh cilantro and lime wedges for garnish
Special Equipment Needed:
- Large pot
- Immersion blender or regular blender
Step-by-Step Instructions:
1. Heat olive oil in a large pot over medium heat. Add onion and garlic and sauté until soft and fragrant.
2. Add cumin, coriander, smoked paprika, and cayenne pepper. Cook for 1-2 minutes until spices are fragrant.
3. Add vegetable broth, diced tomatoes, black beans, and quinoa. Bring to a boil, then reduce heat and simmer for 20-25 minutes until quinoa is cooked.
4. Add diced African mango and spinach leaves. Cook for 5-10 minutes until spinach is wilted.
5. Use an immersion blender or transfer soup to a blender and blend until smooth.
6. Season with salt and pepper to taste.
7. Serve hot with fresh cilantro and lime wedges for garnish.
Time:
Preparation time: 15 minutes
Cooking time: 35-40 minutes
Temperature:
Medium heat for sautéing, boiling, and simmering.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories per serving: 250
Total fat: 7g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 800mg
Total carbohydrates: 40g
Dietary fiber: 10g
Sugar: 6g
Protein: 10g
Substitutions for ingredients:
- You can use chicken or beef broth instead of vegetable broth.
- You can use canned or frozen mango instead of fresh mango.
- You can use kale or Swiss chard instead of spinach.
Variations:
- Add cooked chicken or shrimp for extra protein.
- Add coconut milk for a creamier soup.
- Add diced sweet potatoes or butternut squash for a heartier soup.
Tips and Tricks:
- Rinse quinoa before cooking to remove any bitterness.
- Use an immersion blender for easier blending and less mess.
- Adjust the amount of cayenne pepper to your desired level of spiciness.
Storage Instructions:
Store leftover soup in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
Reheat soup in a pot over medium heat until heated through.
Presentation Ideas:
Serve soup in individual bowls and garnish with fresh cilantro and lime wedges.
Garnishes:
Fresh cilantro and lime wedges.
Pairings:
- Serve with crusty bread or crackers.
- Pair with a side salad or roasted vegetables.
Suggested Side Dishes:
- Mixed green salad with vinaigrette dressing.
- Roasted sweet potatoes or butternut squash.
Troubleshooting Advice:
- If the soup is too thick, add more broth or water to thin it out.
- If the soup is too thin, simmer for a few more minutes to reduce and thicken.
Food Safety Advice:
- Make sure to cook quinoa and black beans thoroughly to avoid any foodborne illnesses.
- Store leftover soup in the refrigerator within 2 hours of cooking.
Food History:
African mangoes are native to West and Central Africa and have been used for centuries for their medicinal properties. They are high in fiber, vitamins, and antioxidants.
Flavor Profiles:
This soup has a spicy and smoky flavor from the cumin, coriander, smoked paprika, and cayenne pepper. The African mango adds a sweet and tangy flavor, while the spinach adds a fresh and earthy flavor.
Serving Suggestions:
Serve this soup as a main dish for a vegan or vegetarian meal. It's also a great option for a healthy and flavorful lunch or dinner.
Related Categories
Cooking Method: N/A
Course Type: N/A
Dietary: N/A
Ingredient: N/A
Meal type: N/A
Occassion: N/A
Region: N/A
Taste: Savory, Tangy, Creamy, Spicy, Earthy, earthy, slightly sweet, tangy