I have shared this recipe early this week on realfoodnow Facebook because I think, with the snow coming some of us will need it.
Here is a recipe for a vegetarian soup that is honestly so full of goodness and it tastes great.
Cheap to make and so easy. If you did not tell anyone what it was made from, they would never guess it would be black beans.
Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume. (whfoods.org)
Nutrients - Folate, fibre, copper, manganese, vitamin B1, phosphorus, magnesium, protein and iron.
Spicy Black Bean Soup Recipe
Serves 6
Serve with crispy garlic and chive Tortilla's
2 tsp turmeric
1 tsp cumin - for more spice add another teaspoon of cumin ( I did)
2 tsp dried coriander
3 tbsp tomato paste
2 tbsp balsamic vinegar
1 onion chopped finely
1 sweet large potato - cut into small cubes
few stalks of celery - you don't have to use this, but I needed to use mine from the garden, the frost had attacked them.
6 cups cooked black beans - ( put 1 cup aside for the end) cover 500 grm dried black beans with water and simmer until tender about 40 minutes.
7 cups water
Tortilla's
Tortilla's x 2 each
In a small bowl mix - extra virgin olive oil / garlic cloves chopped / chives chopped finely
Method
1 - In a large heavy base pot add your butter, onion and sweet potato. Cook with the lid on low for 5 minutes.
2 - Add your spices,celery, pepper and garlic, cook for a few minutes.
3 - Add tomato paste and vinegar, beans ( not the 1 cup that is or later)and water.
4 - Simmer for 40 mins stirring frequently.
5 - Cool and then blend. Add more water if it is to thick.
6 - Taste and season and add the extra beans.
Serve with a dollop of sour cream and and a dribble of the oil used on the tortilla's.
Tortilla's - Brush the garlic oil over your tortilla's and lay on a baking tray. Sprinkle over salt and grill until slight colour and crispy.
Soak your dried beans in water over night. Drain and cover with fresh water in a pot and simmer until tender. Drain
Cook on low your butter, onion and sweet potato for 5 minutes and then add your spices, pepper, celery, garlic and cook for a few minutes.
Add your tomato paste, beans( putting aside 1 cup), vinegar and water. With the lid on cook for 40 minutes with the lid on.
Blend.
Add your extra beans. Taste and season.
Brush your tortilla's with your oil mix.
Serve with a dollop of sour cream and drizzle some of your oil on top.
Enjoy xx