Tuesday, May 11, 2010

Tasty Tuesday!

These delicious little beans are the subject of today's recipe. Mom loves black beans almost more than any other food. She could eat them every day and sometimes does.

The black bean is also called the black turtle bean so its no wonder Mom likes them. It is small but meaty and flavorful. It's kidney shape and shiny black skin belies its cream-colored flesh. It's so versatile because it holds its shape when cooked and its texture absorbs the flavors of other foods making it a compliment to so many dishes. It can even be turned into a meal on its own.

Black beans are a very good source of cholesterol-lowering fiber and their high fiber content prevents blood sugar levels from rising too rapidly after a meal. They are also rich in antioxidant compounds. Mom thinks they are one of the most perfect foods in the world and wishes that more people would try them. I don't eat them because Mom is afraid they'll give me gas and Dad doesn't eat them because he doesn't like the way they smell, so Mom has all the black beans to herself. She's been eating them for so long that they never give her any problems.

Black Bean Soup

Cooking Light Soup
Serves 6

1 pound dried black beans
4 cups vegetable broth
2 cups chopped onion
1 cup water
1 tablespoon ground cumin
3 bay leaves
1 serrano chile, finely chopped
2 tablespoons fresh lime juice
1 teaspoon kosher salt
1/4 cup chopped fresh cilantro

Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain.

Combine beans, broth, and next 5 ingredients (through chile) in an electric slow cooker. Cover and cook on LOW 10 hours. Discard bay leaves. Stir in juice, salt, and cilantro and puree in a blender or food processor.


Don't be afraid to work with dry beans. They are very forgiving if not soaked in enough water or if left in water too long. They are also much better for you and the planet than canned beans.

One pound bags of beans are sold in most grocery stores but it's much better to buy in bulk. Never one to trust the measurements on the back of the bean bag, Mom measured out a one pound bag and found that it yields 2 1/2 cups of beans.

Mom likes her soup hot as in chile hot, so she chops up two serranos instead of one, seeds and all. If the thought of even the heat of one chile is too much for you, you can either seed the chile first of use a milder pepper such as a jalapeno.

Cumin and fiery serrano chile infuse this simple soup as it cooks, and you could add a dollop of sour cream as a refreshing foil for the spicy flavors.
This is a perfect recipe for the immersion blender. Mom sometimes leaves the soup slightly chunky to give it some substance.

At 288 calories, 18.5 grams of protein, and 2.3 grams of fat this soup is the total package. It's hardy and filling, the perfect soup for a rainy day or any day.


dw said...

I've only had black beans twice, once in a dip my cousin made, and then in the same dip that I made. It was good but had lots of other bad stuff in it, so I haven't made it since (and it made a ton which was far more than I could eat). But maybe a black bean salad might work. I've got a can of garbonzo beans for a salad..... all beans are really good. I've never tried dried beans, but I probably should, huh?

Salinger The Pug said...

NOM NOM NOM! Mom is a black bean freak too!!!

Did you know that you can make YUMMY chocolate cookies from them (with NO butter?) You just process up a can of beans IN PLACE of butter in a chocolate chip cookie recipe and then add in about 1/2 cup cocoa in place of the flour (mom uses Splenda Brown sugar instead of the sugar sometimes too). They're FABULOUS and Holden takes them in his lunchbox all the time and has NO IDEA that he's eating beans!!!!

Mom makes a yummy salsa type salad with black beans too! YUM! They're so good for you!

Archie and Melissa said...

hi stubby!
oh we love black beans!

your soup recipe looks delicious!

we will have some today since we woke up to snow if you can believe it!

we missed you while we were away.

thank you for coming to emmitt's party!

m & e

Kelly said...

Mmm! That looks great!

I love black beans. I just ate some on my salad from Chipotle today, actually! YUM!

Those Elgin Pugs said...

la la Mmmm...day... to...
What??? hee hees...
tomorrow...tomorrow...I'll see's my Stubby Muffin tomorrows!! 'Den I can makes some 'den tasty for yous!!
Hmmmmmm...now why agains will I be seeing yous???
hee hee hees!!!
This looks very nom nom nommy bys the ways!!
A big giant kiss (hee hees)
your Josie Girl

Mia said...

The momma gets black beans on her naked burritos from Qdoba and Chipotle!! Noe one else in the house eats them!!!!



Unknown said...

man, this is like the wonder dish! No downside!

Anonymous said...
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Stubby said...

Hi dw! I'm shocked that you've only had black beans twice. You don't know what you're missing! I think a black bean salad sounds delicious and don't worry too much if you use canned beans. It takes a while to work up to dried beans.

Stubby xoxo

Stubby said...

Hi Sal! Your mom and my mom are both freaks!

Mom said she is definitely going to make those cookies. She remembers when you posted about the black bean brownies and they too looked delicious. I wonder if those foodables are pug friendly.

Stubby xoxo

Stubby said...

Hi Melissa & Emmitt! I can't believe you woke up to snow - yuk! This soup is exactly what you need to warm you up.

I had so much fun at the party last week and am still recovering. I can't wait to do it again!

Stubby xoxo

Stubby said...

Hi Pearly Poo! Mom loves Chipotle too! I've never had it but I've heard that it's the bomb. I may just ask to go there soon because I hate to miss out on foodables!

Stubby xoxo

Stubby said...

Hi Josie Girl! Do you eat black beans? Or soup? I eat soup and chili sometimes when Dad lets me lick the bowl. Can you believe that Mom has never given me any black beans? I think she's holding out on me!

Stubby xoxo

Stubby said...

Hi Lilo! What's a naked burrito? Mom loves Chipotle but has never been to Qdoba. They are building one right by our house but for some reason the opening has been delayed. Maybe she will take me there for some naked food when it opens!

Stubby xoxo

Stubby said...

Hi Heather & Walter! The wonder dish indeed! Mom loves it so much that she makes it almost every week. And she's turning into a huge hot sauce freak. Bring on the extra alarm stuff!

Stubby xoxo

Anonymous said...

hmm i like i black beans in 7 layer dip! :)