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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Once you get a spice in your home, you have it forever. Women never throw out spices. The Egyptians were buried with their spices. I know which one I'm taking with me when I go."
-Erma Bombeck, Iconic American housewife

The refrigerator light goes on...

How long have the spices that you have been in your cupboard? Too long probably. Most will last about 6 months and then lose most of their flavor. Try to buy small amounts, use fresh herbs wherever possible, and grind spices like cumin from the seeds.

Canned Black Beans

I don't hesitate to use canned beans and black beans are no exception. Find the brands in your market that you like and stick with them. This may take some trial and error because there's a wide variation in quality.

I rinse canned beans and canned black beans are no exception. In most major brands there's a high salt content and rinsing will help some. For some reason canned organic beans seem to have less added sodium.

I will add that I am inclined to use freshly cooked beans in places such as salad recipes where I will serve the beans whole. I think that the quality is more apparent in such recipes as opposed to such dishes as soup or black bean cakes.

2 ounces dried black beans = 193 calories, <1g fat, 0g sat fat, 0g mono fat, 12g protein, 35g carbohydrates, 3mg sodium, 0mg cholesterol

1 cup canned black beans = 200 calories, <1g fat, 0g sat fat, 0g mono fat, 14g protein, 36g carbohydrates, 158mg sodium, 0mg cholesterol


 

Black Bean Soup



Servings = 6 | Serving size =1 1/2 cups

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3.

Leftovers keep for about 48 hours only.

Serve with a 2 ounce whole wheat or gluten-free roll.

AND

Serve with Healthy Caesar Salad or Roasted Beet and Fennel Salad or Iceberg Wedge Salad with Blue Cheese Dressing or Zucchini Salad

2 tsp extra virgin olive oil
1 cup white onion (diced)
2 cloves garlic (peeled and diced)
3 leeks (cleaned well and chopped)
1/2 cup celery (diced)
2 bay leaves
4 cups reduced-sodium chicken or vegetable stock
12 peppercorns
1/2 cup sherry
2 19 ounce cans black beans (drained and rinsed)

Place the oil in a large stockpot over medium heat.

Add the onions, garlic, leeks and celery and cook slowly stirring frequently until onions are translucent.

Add the bay leaves, chicken stock, peppercorns, sherry and all but 2/3 cup of the black beans.

Cook over low heat for about one hour until the beans are very soft.

Puree the soup until smooth. Add the reserved beans to smooth soup, stir, heat gently and serve.

Nutrition Facts

Serving size = 1 cup

Servings = 8

.

Amount Per Serving

Calories 231 Calories from Fat 28
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 1g 3%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 269mg 11%
Total Carbohydrates 36g 12%
    Dietary Fiber 9g 37%
    Sugars 5g  
Protein 12g  
Vitamin A 16% Vitamin C 15%
Calcium 8% Iron 18%
Vitamin K 27 mcg Potassium 647 mg
Magnesium 82 mg