Ingredients with Measurements:
- 2 tablespoons of olive oil
- 1 onion, diced
- 2 cloves of garlic, minced
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 2 cups of vegetable broth
- 1 can of diced tomatoes
- 1 cup of cooked black beans
- 1 cup of cooked white beans
- 1 cup of cooked corn
- 1 cup of cooked quinoa
- 1/2 cup of chopped fresh cilantro
- 1/4 teaspoon of cayenne pepper
- 1/4 teaspoon of smoked paprika
- 2 cups of cooked fly larvae
- Salt and pepper to taste
Special Equipment Needed:
- Large pot
- Cutting board
- Knife
- Measuring cups and spoons
Step-by-Step Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and cook until the onion is softened, about 5 minutes.
3. Add the cumin and coriander and cook for 1 minute.
4. Add the vegetable broth, tomatoes, black beans, white beans, corn, quinoa, cilantro, cayenne pepper, and smoked paprika.
5. Bring the soup to a boil, then reduce the heat and simmer for 15 minutes.
6. Add the cooked fly larvae and simmer for an additional 5 minutes.
7. Season with salt and pepper to taste.
Time:
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Temperature: Medium heat
Serving Size: 4-6
Nutritional Information:
Calories: 250
Fat: 5g
Carbohydrates: 38g
Protein: 15g
Fiber: 8g
Substitutions for Ingredients
- Olive oil can be substituted with any other cooking oil.
- Onion can be substituted with leeks or shallots.
- Vegetable broth can be substituted with chicken broth or water.
- Black beans can be substituted with any other type of bean.
- White beans can be substituted with any other type of bean.
- Corn can be substituted with any other type of vegetable.
- Quinoa can be substituted with any other type of grain.
- Cilantro can be substituted with parsley.
Variations:
- For a spicier soup, add more cayenne pepper or jalapeno peppers.
- For a creamier soup, add a cup of coconut milk.
- For a heartier soup, add cooked chicken or beef.
Tips and Tricks:
- For a smoother soup, blend the soup in a blender or food processor before serving.
- To make the soup vegan, substitute the vegetable broth with vegan broth and omit the fly larvae.
Storage Instructions:
Store the soup in an airtight container in the refrigerator for up to 5 days.
Reheating Instructions:
Reheat the soup in a pot over medium heat until warmed through.
Presentation Ideas:
Serve the soup in individual bowls with a dollop of sour cream and a sprinkle of fresh cilantro.
Garnishes:
Sour cream, fresh cilantro, diced avocado, diced jalapeno peppers, diced red onion, diced tomatoes.
Pairings:
This soup pairs well with crusty bread or a side salad.
Suggested Side Dishes:
Crusty bread, side salad, roasted vegetables.
Troubleshooting Advice:
If the soup is too thick, add more vegetable broth or water.
Food Safety Advice:
Refrigerate the soup within 2 hours of cooking and consume within 5 days.
Food History:
Fly soup is a traditional dish from Central and South America, where it is often served as a snack or appetizer.
Flavor Profiles:
This soup has a savory flavor with a hint of smokiness from the smoked paprika.
Serving Suggestions:
Serve the soup with a dollop of sour cream and a sprinkle of fresh cilantro.
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