Rockin’ Black Bean Soup
A staple of Latin cuisine, this black bean soup rocks because it’s a nutritional powerhouse. Black beans are rich in protein and dietary fiber, and recent studies link black bean consumption to reduced rates of pancreatic, breast, and prostate cancers. Cooking the beans with kombu, an easy to find dried Japanese seaweed that breaks down the bean’s sugars, eases gas and bloating while softening the bean’s exterior. As for taste, I guarantee your taste buds will say “more, please!”
Recipe information
Yield
serves 6
Ingredients
Preparation
Step 1
Place the beans in a pan or bowl with water to cover and soak overnight, or for at least 8 hours.
Step 2
Heat the olive oil in a soup pot over medium heat, then add the onions and a pinch of salt and sauté until the onions are translucent, about 4 minutes. Add the bell pepper, jalapeño, minced garlic, oregano, cumin, cinnamon, and 1/4 teaspoon of salt and sauté for 1 minute. Pour in 1/2 cup of the broth to deglaze the pot and cook until the liquid is reduced by half.
Step 3
Add the remaining 7 1/2 cups broth, along with the black beans, smashed garlic, kombu, cinnamon stick, and bay leaf. Bring to a boil over high heat, then simmer, partially covered, for 1 hour.
Step 4
Test a bean, and once they are at least halfway cooked, add another 1/4 teaspoon salt. (If too much salt is added too early, it will inhibit the softening of the beans.) Continue to simmer for another 30 minutes, until the beans are nice and soft.
Step 5
Meanwhile, preheat the oven to 350°F. Cut the corn tortillas into strips and arrange them in a single layer on a sheet pan. Bake for 5 minutes, until slightly golden.
Step 6
Using a slotted spoon, fish out and discard the kombu, cinnamon stick, and bay leaf, then remove half of the cooked beans and set aside. Puree the remaining beans and the broth in a blender, in batches if need be, blending until the beans are as smooth as velvet.
Step 7
Return the soup to the pot over low heat, stir in the reserved beans, and gently reheat. Do a FASS check, and if it needs a little extra pop, add another 1/4 teaspoon of salt and 2 teaspoons of lime juice.
Step 8
Serve garnished with the tortilla strips, a sprinkling of cilantro, and a dollop of the Avocado Cream.
rebecca’s notes
Step 9
You can use canned organic black beans, but make sure you give them the spa treatment first: Rinse, spritz with lemon juice, and sprinkle with salt. Add cooked beans just after sauteing the vegetables.
storage
Step 10
Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months.
nutrition information
Step 11
(per serving)
Step 12
Calories: 390
Step 13
Total Fat: 5.6g (0.8g saturated, 3.4g monounsaturated)
Step 14
Carbohydrates: 70g
Step 15
Protein: 16g
Step 16
Fiber: 11g
Step 17
Sodium: 300mg
