Cristina Ferrare’s Protein-Packed Black Bean Soup
Here is a protein packed, hearty soup made with black beans that contain nutrients that affect our bodies in many beneficial ways. Beans are high in fiber and full of vitamins and minerals. Beans are a great way for you to get your protein. When you combine beans with brown rice it is a “complete protein” making vegetarians everywhere happy. We eat a variety of beans in our home. I have one child who is vegan, another vegetarian, and one who cannot digest animal protein, so beans it is every time they come over. “Dietary Guidelines say we should be eating more plant proteins. A half of cup of beans provides 7 grams of protein which is the same amount as in 1 ounce of chicken, meat or fish.”
“Vegetarians and individuals who seldom eat meat like me, poultry, or fish could count on beans as an alternative choice.
Beans have a low glycemic index and contain a blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may help curtail fatigue and irritability”.
“Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases like cancer that is because of their abundance of antioxidants?
(This recipe is in my new cookbook, “Food for Thought”)
Serves 4 to 6
- 3 -15 ounces cans of black beans
- 1/4 -cup extra virgin olive oil
- 1- large yellow onion, diced
- 2 tablespoons shallots, diced
- 3- gloves of garlic minced
- 1 -small red or yellow bell pepper, seeded and diced small
- 1- tablespoon ground cumin
- 1-tablespoon ground coriander
- 2 tablespoons ground chili
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1-teaspoon kosher salt
- 1-quart vegetable broth
- 2 jalapenos with seeds chopped small
- 1 cup of coarsely chopped cilantro
- 2 cups aged sharp cheddar cheese or Vegan cheddar cheese grated
- ½ cup sour cream or vegan sour cream
- ½ cup red onion diced small
- Extra Olive oil to drizzle of soup
- 4 sprigs thyme leaves pulled off
Rinse and drain one can of beans in cool water and set aside. The other two leave in their juice.
Heat a soup pot on medium high heat for 30 seconds, add the olive oil, onions, shallots, garlic and sauté for 8 minutes.
Add red peppers, cumin, coriander, chili, onion powder, garlic powder, salt, sauté for 1 minute. Add the vegetable broth, 2 cans of the black beans with their juices.
Lower heat to a slow simmer for 60 minutes checking every 15 to make sure that the beans are not sticking to sides and bottom of pan. If you see the soup is too thick just add vegetable broth ½ cup at a time to thin.
Ten minutes before serving add the extra can of rinsed black beans to the pot and heat through for 5 minutes on medium heat.
Ladle into heated bowls and for each serving garnish with jalapeno, as much as you like, some cilantro, helping of cheddar cheese, a dollop of sour cream, 1 tablespoon red onions, drizzle of olive oil and a pinch of thyme leaves.
It’s pretty cold all over the country and this is the perfect soup to serve for lunch or dinner. It’s hearty, flavorful, and satisfying!
“Food for Thought” Available on Amazon.com
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