Smoky Black Bean Soup - 43g Carbs, 15g Fiber, 0g Added Sugar
From: Eating Well - March/April 2011
Recipe by Joyce Hendley for Eating Well
This will probably be the most hauntingly delicious black bean soup
you've ever tasted. The coffee adds a slightly toasty, woodsy background
note. The optional ham hock adds smoky, salty ham flavor. Serve with a
mixed green salad or a grilled cheese sandwich with pickled jalapeños.
NUTRITION PROFILE - -
Low calorie | High fiber | Low saturated fat | Low cholesterol | Low sodium
| High potassium | Heart healthy | Healthy weight | Diabetes appropriate
| Gluten free
Active Time: 30 minutes
Total Time: 2 hours (not including bean-soaking time)
Servings: 6
Serving Size: 1 1/3 cups each
1 lb dried black beans (2 cups)
2 Tbsp extra-virgin olive oil
2 medium onions, finely chopped, 1/3 cup reserved for garnish
1 red bell pepper, finely chopped
2 large stalks celery, chopped
1 jalapeno pepper, seeded and finely chopped
3 large cloves garlic, minced
1 Tbsp ground cumin
4 cups water
2 cups brewed coffee
1 ham hock (optional)
1 bay leaf
1 tsp salt, plus more if needed
6 Tbsp reduced-fat sour cream OR plain Greek yogurt for garnish
Chopped fresh cilantro for garnish
Pick over beans; rinse well. Place in a large bowl with cold water to
cover by 2 inches. Let soak for at least 6 hours or overnight.
(Or use the quick-soak method: Cover the beans with 2 inches of water
and bring to a boil; simmer 2 minutes. Remove from the heat and let
stand, covered, for 1 hour.) Drain.
Heat oil in a soup pot or Dutch oven over medium-high heat. Add all
but 1/3 cup of the onions, bell pepper, celery, jalapeno and garlic
and cook, stirring frequently, until the vegetables are beginning to
brown, 5 to 8 minutes. Add cumin and cook, stirring, 1 minute more.
Add the beans, water, coffee, ham hock (if using) and bay leaf; cover
and bring to a boil, stirring occasionally. Skim off any foam that
rises to the top, reduce the heat, cover and simmer until the beans
are very tender, 1 1/4 to 1 1/2 hours. If using, remove the ham hock
and set it aside to cool; remove the bay leaf. Stir in salt.
Puree about half of the soup in a blender or food processor until
fairly smooth. (Use caution when pureeing hot liquids.) Return the
pureed soup to the pot and heat through. If desired, cut meat off
the ham hock, trim away any fat and chop the meat into small pieces;
stir back into the soup.
Serve the soup garnished with the reserved chopped onion, a dollop
of sour cream (or yogurt) and cilantro, if desired.
TIPS & NOTES
Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up
to 3 days; thin with a little water if necessary after reheating.
Servings: 6
Serving Size: 1 1/3 cups each
Nutrition per Serving:
298 Calories, 8g Fat, 2g Sat, 4g Mono, 6mg Cholesterol, 15g Protein,
43g Carbs, 15g Fiber, 0g Added Sugars, 423mg Sodium, 768mg Potassium
Nutrition Bonus: Folate (64% daily value), Vitamin C (50% dv),
Magnesium (31% dv), Potassium (22% dv), Iron (21% dv), Vitamin A (16% dv)
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat
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