This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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
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.
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
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.
|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)|
|4 cups||reduced-sodium chicken or vegetable stock|
|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.
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|
|Total Carbohydrates 36g||12%|
|Dietary Fiber 9g||37%|
|Vitamin A 16%||Vitamin C 15%|
|Calcium 8%||Iron 18%|
|Vitamin K 27 mcg||Potassium 647 mg|
|Magnesium 82 mg|