Cuban Black Bean Soup | Omega

According to the World's Healthiest Foods, "when it comes to three basic categories of nourishment—protein, fiber and anti-oxidant related substances—few foods have as solid a nutritional profile as black beans. Black beans, like other beans, really pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber. That amount of protein is about the same as contained in two 8-ounce glasses of milk, but in the case of milk, there is no fiber to be found." This generous recipe serves 10. You can also freeze some for future use.


2 cups black beans, soaked
4 ounces potatoes, diced medium
4 ounces onion, diced medium
4 ounces celery, diced medium
4 ounces carrots, diced medium
5 cups vegetable stock
2 teaspoons garlic, minced
1 teaspoon thyme, dried
Pinch of cayenne
1 tablespoon coriander seed, ground
1 tablespoon vegetable oil

1/2 cup sour cream
2 tablespoons green onion, sliced


Soak the beans a day ahead in 1/2 gallon of water. Heat oil in a heavy-bottom soup pot, then add the onions, garlic, carrots, celery, thyme, coriander, and cayenne. Stir for about five minutes or until the carrots soften, then add the black beans, potatoes, and stock. Bring everything to a boil, then lower heat and simmer. Stir often and continue to cook until the beans and potatoes are falling apart and the soup is thickened. Season with sea salt and pepper and serve with sour cream and sliced green onions for garnish.


© 2012 Omega Institute for Holistic Studies

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