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Monday, January 3, 2011

Black Bean Soup

Once again a great, healthy recipe from Gina (slightly adapted). This one is very flavorful and chock full of veggies and fiber. Just what I am looking for this week! This is a great recipe to make over the weekend and enjoy all week long.


Ingredients:
For the beans:
1 lb dry black beans
1/2 red bell pepper
1 small onion
2 cloves garlic
3 bay leaves

For the soup:
1 tbsp olive oil
 1 large onion, minced
1/2 cup chopped parsley
1/2 red bell pepper, minced
1-2 jalepenos, minced (optional)
2 medium carrots, shredded
5 cloves garlic, minced
1 tbsp red wine vinegar
1/4 (2 oz) cup white wine
 1 tsp cumin
1 tsp oregano
1 chicken bullion (vegans use vegetable bullion)
Salt and black pepper

Directions:
Rinse beans and place in a large pot with about 8 cups of water. Cover and bring to a boil, then remove from heat and let the beans sit, covered for one hour. (Or you can let them soak overnight in cold water).

Drain the water, then add 8-10 cups of cold water when ready to cook.

Mince bell pepper, garlic, and onion in a food processor, then add to the beans along with the bay leaves. Bring to a boil and reduce heat to low. Simmer, covered, for about an hour, or until tender, stirring occasionally. (Add water if necessary).

Meanwhile, in a large frying pan, heat oil on low. Add chopped vegetables (onion, parsley, carrots, peppers, garlic) season with salt and pepper and sauté for about 5 minutes, or until soft.

Add the vegetables to the soup, then add wine, vinegar, cumin, oregano, bullion, salt and pepper and adjust water, if needed. Cover and simmer on low about 15 - 20 minutes. If soup is too watery, allow to simmer, uncovered, until thickened.

Remove bay leaves, then using an immersion blender, partially blend the soup for about 10 seconds to thicken. If you don't have an immersion blender, put about 3 cups of the soup in a blender, then add it back to the pot. Adjust salt, pepper and cumin to taste and ladle about 1 1/2 cups into each bowl. Top with sour cream (extra points), chopped onions, scallions, chives or/or cilantro and enjoy!

Servings: 8
Points Plus: 5
Calories: 234.4

Linked to Blessed with Grace's Tempt My Tummy Tuesday and Prairie Story Recipe Swap Thursday.

Labels: , ,

4 Comments:

Blogger anniebakes said...

looks like a good healthy recipe to start the new year off right!! anne

January 3, 2011 at 7:36 PM  
Blogger Katy said...

that looks delish!! And perfect for a cold night! I'm putting this on the menu this week!

January 3, 2011 at 10:35 PM  
Blogger (Florida) Girl said...

I can use a healthy recipe this time of year. Thanks!

PS I am super impressed with those renovations of yours.

January 4, 2011 at 1:15 PM  
Anonymous Jeanette said...

I love black bean soup, so creamy and delicious, high in fiber too.

January 4, 2011 at 8:10 PM  

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C + C Marriage Factory: Black Bean Soup

Black Bean Soup

Once again a great, healthy recipe from Gina (slightly adapted). This one is very flavorful and chock full of veggies and fiber. Just what I am looking for this week! This is a great recipe to make over the weekend and enjoy all week long.


Ingredients:
For the beans:
1 lb dry black beans
1/2 red bell pepper
1 small onion
2 cloves garlic
3 bay leaves

For the soup:
1 tbsp olive oil
 1 large onion, minced
1/2 cup chopped parsley
1/2 red bell pepper, minced
1-2 jalepenos, minced (optional)
2 medium carrots, shredded
5 cloves garlic, minced
1 tbsp red wine vinegar
1/4 (2 oz) cup white wine
 1 tsp cumin
1 tsp oregano
1 chicken bullion (vegans use vegetable bullion)
Salt and black pepper

Directions:
Rinse beans and place in a large pot with about 8 cups of water. Cover and bring to a boil, then remove from heat and let the beans sit, covered for one hour. (Or you can let them soak overnight in cold water).

Drain the water, then add 8-10 cups of cold water when ready to cook.

Mince bell pepper, garlic, and onion in a food processor, then add to the beans along with the bay leaves. Bring to a boil and reduce heat to low. Simmer, covered, for about an hour, or until tender, stirring occasionally. (Add water if necessary).

Meanwhile, in a large frying pan, heat oil on low. Add chopped vegetables (onion, parsley, carrots, peppers, garlic) season with salt and pepper and sauté for about 5 minutes, or until soft.

Add the vegetables to the soup, then add wine, vinegar, cumin, oregano, bullion, salt and pepper and adjust water, if needed. Cover and simmer on low about 15 - 20 minutes. If soup is too watery, allow to simmer, uncovered, until thickened.

Remove bay leaves, then using an immersion blender, partially blend the soup for about 10 seconds to thicken. If you don't have an immersion blender, put about 3 cups of the soup in a blender, then add it back to the pot. Adjust salt, pepper and cumin to taste and ladle about 1 1/2 cups into each bowl. Top with sour cream (extra points), chopped onions, scallions, chives or/or cilantro and enjoy!

Servings: 8
Points Plus: 5
Calories: 234.4

Linked to Blessed with Grace's Tempt My Tummy Tuesday and Prairie Story Recipe Swap Thursday.

Labels: , ,