Costa Rican Black Bean Soup


ニンニク 1かけ
玉ねぎ 大半分
セロリ 1本
赤パプリカ 半分
黄パプリカ 半分
フレッシュのチリ 1本
ベイリーフ 1枚
クミンシード 小さじ1程度
クミンパウダー 小さじ1程度
コリアンダーパウダー 小さじ1程度
ブラックビーンズ 1缶(400g)
お湯 適量(材料が被るより少し多め)
シャンツァイ 適量


  1. オリーブオイルにクミンシードを熱して炒める。
  2. 玉ねぎ、セロリ、パプリカは小さめの角切りくらいの大きさに切り、ニンニクはみじん切り、チリもみじん切りにして加える。
  3. 塩胡椒して、しんなりするまで炒める。
  4. クミンパウダー、コリアンダーパウダー、ベイリーフを加えてさっと炒める。
  5. ブラックブラックビーンズを汁ごと加える。
  6. シャンツァイの茎の部分を加える(量が少ないときは葉っぱも適量加える)。
  7. お湯を加えて塩胡椒し、沸騰したら火を弱めて30分ほど煮る。
  8. 半分程度、潰す。
  9. 残りと合わせ、塩胡椒で味を整えて盛り付け、シャンツァイをのせる。





Today’s dinner was Jamie Oliver’s “Costa Rican Black Bean Soup”.  My husband loves this soup so I’ve made it many times, and made some changes to the original recipe.  I do sometimes make the salsa but very seldom add eggs.


My recipe:

1 clove of garlic (minced)
1/2 large onion (finely chopped)
1 celery stalk (finely chopped)
1/2 red pepper (finely chopped)
1/2 yellow pepper (finely chopped)
1 fresh chilli (finely chopped without most seeds)
1 Bay Leaf
1 tsp cumin seeds
1/2 tsp cumin powder
1/2 tsp coriander powder
1 tin black beans
Hot water

  1. Heat cumin seeds in olive oil until fragrant.
  2. Add garlic, onion, celery, pepper & chilli.
  3. Season with salt & pepper and sautee until it’s tender.
  4. Add cumin powder, coriander powder, bay leaf and sautee for a few more minutes.
  5. Add chopped coriander stalks (and leaves if there aren’t a lot of stalks).
  6. Add hot water to cover all and a little extra, let it come to the boil, turn the heat down, add salt & pepper if necessary and simmer for about 30 minutes.  Add a little water if it looks like it needs it.
  7. Mash about a half or so (I put it in a juicer), put it back together, adjust seasoning.
  8. Pour it in a bowl and add a little coriander leaves.


I used to use S&W brand black beans and I don’t think I needed to add much salt, but here you cannot get them so I used an organic one, which contained much less salt so I did add quite a lot of salt.  The fresh chilli we used was more spicy than we thought so the result was quite spicy and our mouths were tingling but we enjoyed it.  We had it with bread.

I would have made a double quantity and frozen the left-over but our freezer doesn’t have much room so we just made enough for 2 of us. There is a little left so we’ll have it for lunch with something else tomorrow.   If you add eggs it’ll make it more substantial





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