November 7, 2010

Sunday soup #8- black bean

Eat your beans, they are healthy and low calorie. The common bean is high in starch, protein, and dietary fiber. Also, an excellent source of iron, potassium, thiamine, b6, and folic acid. Black turtle beans have recently been reported to be an extremely good source of antioxidants. Black beans have a dense meaty texture and go well with many veggies and sauces, especially in Latin American cuisine. Here is a spicy black bean soup recipe I'd like to share.
BLACK BEAN SOUP
in olive oil, saute
1 onion, diced
3 garlic clove, minced
3 carrots, chopped
then add:
1 lb of cooked black beans
8 oz tomato sauce
salt
pepper
2 bay leaves
Cholula sauce, to taste ( you can use tabasco sauce or whatever hot sauce you like)
2 c broth
-bring to a boil and simmer for 20 minutes
-serve and garnish with a dollop of sour cream

1 comment:

Melody said...

I love the "eat your beans" reminder.