Spiced black bean & chicken soup with kale

Spiced black bean & chicken soup with kale

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(17 ratings)

Prep: 10 mins Cook: 15 mins

Easy

Serves 4
Use up leftover roast or ready-cooked chicken in this healthy and warming South-American style soup, spiced up with cumin and chilli

Nutrition and extra info

  • Freezable
  • Healthy

Nutrition: per serving

  • kcal293
  • fat11g
  • saturates2g
  • carbs15g
  • sugars3g
  • fibre6g
  • protein26g
  • salt1g
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Ingredients

  • 2 tbsp mild olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 fat garlic cloves, crushed
  • small bunch coriander stalks finely chopped, leaves picked
  • zest 1 lime, then cut into wedges
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

  • 2 tsp ground cumin
  • 1 tsp chilli flakes
  • 400g can chopped tomatoes
  • 400g can black beans, rinsed and drained
  • 600ml chicken stock
  • 175g kale, thick stalks removed, leaves shredded
    Kale

    Kale

    kay-el

    A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

  • 250g leftover roast or ready-cooked chicken
    Chicken

    Chicken

    chik-en

    Chicken's many plus points - its versatility, as well as the ease and speed with which it…

  • 50g feta, crumbled, to serve
    Feta

    Feta

    feh-tah

    A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

  • flour & corn tortillas, toasted, to serve (see tip)
    Tortilla

    Tortilla

    tor-tee-ya

    In Spain, a tortilla is a kind of omelette, with ingredients added - frequently sliced cooked…

Method

  1. Heat the oil in a large saucepan, add the garlic, coriander stalks and lime zest, then fry for 2 mins until fragrant. Stir in the cumin and chilli flakes, fry for 1 min more, then tip in the tomatoes, beans and stock. Bring to the boil, then crush the beans against the bottom of the pan a few times using a potato masher. This will thicken the soup a little.

  2. Stir the kale into the soup, simmer for 5 mins or until tender, then tear in the chicken and let it heat through. Season to taste with salt, pepper and juice from half the lime, then serve in shallow bowls, scattered with the feta and a few coriander leaves. Serve the remaining lime in wedges for the table, with the toasted tortillas on the side. The longer you leave the chicken in the pan, the thicker the soup will become, so add a splash more stock if you can’t serve the soup straight away.

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Comments, questions and tips

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thebigd17
19th Dec, 2016
5.05
I love this recipe and as mentioned, it is easily adaptable for tastes/preferences however the feta really adds something and I encourage you to try it. And for the tortillas, I just love them so would never cut them out but would substitute with a good tortilla chip for something different. I also just had an idea to add sweet potato (diced smallish, 1- 1.5 cm?) which I may try tonight when I make this again. Just remember it'll take some time for the sweet potato to soften.
princessiona
4th Sep, 2016
Very simple to cook, wholesome and delicious. Will definetly make again
Ateeg
25th Jan, 2016
5.05
One of those recipes that even whilst you're cooking it, you just know it is going to be so good. Agree with all the previous comments - you can have it with or without meat, kale, spinach, feta etc. We topped it with chopped avocado on serving.
catie74
19th Jan, 2016
I also don't usually bother with the feta and tortilla. Works just as well with leftover Turkey
binzo1
17th Jan, 2016
This makes a great lunchtime meal. I have made it with spinach before and it is just as good. Never have it with the feta or tortillas as find without those it is a fabulously protein packed meal for a healthy eating plan. Love it and make it time and time again.
kathychubb
12th May, 2015
5.05
Really enjoyed this. Made it pretty much as per recipie but added more garlic and chilli. I bought some chicken especially for this but I agree with earlier comment that it would have tasted great without. Lime was a lovely addition.
kt_gallacher
25th Feb, 2015
5.05
This is a great recipe - quick and delicious! My family all loved it and I now make it regularly. Don't bother with the tortillas or feta (even left the chicken out one time when I didn't have any to hand) and it's still super yummy!!
Frantic Flapjack
9th Feb, 2015
5.05
I forgot to say I used a bag of spinach instead of kale as not feeling the love with kale. Also, the toasted tortillas went beautifully with the soup.
7503susan
25th Nov, 2015
Ooh great! Lucky I read the comments. I've made this many times with kale, but I have a bag of spinach that I need to use.
Frantic Flapjack
9th Feb, 2015
5.05
Really good main course soup. The feta definitely adds a depth and a zing to the flavour.

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