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.
Black Bean Soup
Servings: 6 | Serving size: 1 1/2 cups
Cooking Time: 90 Minutes
This recipe can easily be multiplied but keeps for only about 48 hours (best to freeze it).
Serve with a 2 ounce whole wheat or gluten-free roll, and 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 the 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 | |