Black bean soup

[Guest guest]

I received this today from the South Beach Diet recipe group. It sounds

pretty good. I think I will try it. Minus the wine. (and mash some

beans to see if they are done. LOL)

 

Black Bean Soup

8 Servings

Among the most inexpensive of foods, dried beans offer a bounty of

fiber, iron, protein, folic acid and B vitamins. Black beans, also known

as " turtle beans, " are an especially tasty variety, and make a lovely

soup. Do not salt dried beans until they are cooked, as the salt slows

down the softening process. On another note, so-called " cooking " wines

or sherries contain lots of added salt. Do your palate and your body a

favor and use a drinkable sherry in this recipe.

 

Ingredients:

1 pound black beans

1/3 bay leaf

1 large onion, sliced

Salt to taste

A few cloves of chopped garlic

1 tsp dry mustard powder

1 cup dry sherry (not cooking sherry)

 

Instructions:

1. Pick over beans to remove any dirt, stones or foreign objects. Wash

well, then soak for 8 hours in ample cold water.

 

2. Place beans and soaking liquid in a large saucepan with 1/3 bay leaf

and bring to a boil over high heat. Skim off foam, lower heat, and

simmer, partially covered, till beans are just tender, about 1 hour.

 

3. Add onion and continue to cook until onion melts into liquid, about 1

more hour.

 

4. Add salt to taste and garlic. Continue to cook, adding a little

boiling water if necessary, until beans are very soft and start to melt

into liquid, about 1-2 hours more.

 

5. Remove bay leaf and turn off heat. Ladle beans in batches into

blender or food processor and puree or use an immersion blender and

puree soup directly in the saucepan.

 

6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and

serve, adding any garnishes you wish, such as slices of lemon or freshly

chopped herbs.

 

Nutritional Information:

 

Per serving:

103 calories

3 g total fat (0 g sat)

19 g carbohydrate

3 g protein

4 g fiber

220 mg sodium

 

- Recipe reprinted with permission of DrWeil.com.