Spicy Black Bean Soup
Calories 281 (27% from fat)
Fat 8 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 479 mg.
Carb. 60 gram
Fiber 32 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 21.5 gram
Ingredients
1 16 oz. bag of dried black beans (or navy or pinto), rinsed
6 cloves of garlic, cut in half with shoots removed
1 cup sweet onion, chopped
1 tsp. sea salt
2 tsp. cumin
1 tsp red pepper flakes or Aleppo pepper
2 bay leaves
1/3 cup flat leaf parsley, loosely packed and chopped
2 tsp. fresh thyme with stems removed
1 parmesan rind (optional)
6 cups water
2 Tbsp. extra virgin olive oil
1 Tbsp. vinegar
This recipe is from Leigh Pujado. It requires no soaking, minimal prep and is super inexpensive. It can be made with navy or pinto beans, served as soup, or used in other dishes. It's great to make on Sunday and eat through the week.
1. Rinse the beans.
2. Cut the garlic in half and remove the shoots.
3. Add all ingredients except olive oil and vinegar in a large Dutch oven (or non-stick pot).
4. Bring to a boil, stir, and lower heat to simmer.
5. Cover the pot or Dutch oven with a lid. Simmer for 2 1/2 - 3 hours. Take the lid off and stir every 20 minutes. Add a little more water if needed.
6. When beans are tender, remove bay leaves and rind.
7. Stir in the vinegar and olive oil. Divide into 5 servings of about 1 cup each. Refrigerate (for the short term) or freeze (for the long term).
Yield: 5 Servings of about 1 Cup Each
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 2 minutes. Keep the container open a little to allow steam to escape.
