Black Beans Soup
My favorite soups have always been rubble soups. I don’t know if this even makes any sense in english, but a rubble soup in portuguese is that kind of chunky soup you make with everything you have at home. Anyways, when I was a kid, I remember that I would only eat pureed soups. Even that tiny bit of spinach would ruin my meal. But what kid likes soup anyways? In fact, the only thing I recall enjoying when I was a child was a nice ice cream, a cake, a chocolate, a soda, no real food at all.
Since I really started enjoying food, my favorite soups have always been the rubble ones. Everything in the pot, complete chaos – meat, beans, sausage, cabbage, potato, turnip, pumpkin, everything you could possibly have in your fridge.
Chicken soup has always been a stupid dish for me. It is the only soup I know that is almost vegetables free. It looks like someone was boiling a chicken and accidentally dropped a handful of rice or pasta in the pot. And then, in a pure act of madness, some nutsy-cuckoo decided to add in some carrots and spearmint! Wow! Now we have a soup! Carrots and everything? This must be The God’s Broth! Chicken soup is stupid. I’m sorry.
Nowadays I’m a big soup fan. I normally prepare it once a week and it lasts several meals. I also anjoy a puree, once in a while, but my favorite are definitely rubble soups. And there is always something in common amongst them – beans.
Beans, or legumes (leguminosae/fabaceae) are one of the largest and most important groups in the flowering plants family. This group includes pods, peas and beans and has a fundamental role in the world’s economy.
This food can be farmed basically everywhere in the world, except in the arctic and antarctic regions and some remote islands.
Plants like the peanut (yes, it is a legume and not a nut!), beans, lentils, chickpeas, peas, soy, amongst others, are extremely important for the economic and feeding capacities of some countries, such as India, China, Myanmar, Ethiopia or even Brazil.
Beans are super rich in pythonutrients and antioxidants and are an excelent addition to any healthy and well balanced diet. These plants are extemely rich in several nutrients that are well known for promoting health and wellness:
- Ergothioneine – DNA protection;
- Magnesium – linked to reduction of mortality risk;
- Non-Heme Iron – a more stable and safer form of iron than the one found in animal products;
- Potassium – essential mineral that seems to help on stroke prevention;
- Protein – Yes, plants also have protein;
- Fiber – linked to the prevention of colon cancer, breast cancer, coronary heart disease and mortality, the list goes on;
Well, with so much to win, I think farting is a fair price to pay.
1,5 Cups of Dried Black Beans (4 Cups of Canned Black Beans)
1 Big Sweet Potato
5 New Potatoes
1 Red Onion
5 Garlic Cloves
4 Celery Stalks
1/4 of a Purple Cabagge
1 Cup of Frozen Spinach (or several handfuls of fresh one)
2 TBSP of Tomato Paste
2 TBSP of Herbes de Provence
1 TSP of grounded Mustard Seeds
1 TSP of Paprika powder
1/2 TSP of Garlic powder
1/2 TSP of Onion powder
1/2 TSP of Coriander powder
10 Cups of Water
Splash of Olive Oil
- Rinse the beans 2 or 3 times and soak it overnight or for about 8 hours;
- Drain the water and rinse it again;
- Chop the onion and garlic;
- Pour a splash of oilive oil in a hot pot and gently fry the onion, garlic and bayleaves;
- You could also skip this step and just add the ingredients all together with the water, if you don’t want to include any processed fat in your recipe;
- Slice the celery stalks (or cut however you may like) and add it to the pot;
- Also add in the tomato paste;
- Keep stiring while frying;
- Add in the water and the black beans;
- Add in some salt, black pepper and the rest of the spices;
- Cover the pot and let it boil;
- Once it starts boiling, let it cook covered, on low heat, for about one and a half hour;
- Keep an eye on it, as the cooking time varies a lot deppending on your stove and pot;
- In the meanwhile, dice the potatoes and slice the cabbage;
- When the beans are cooked but still al dente, kind of crispy I would say, add in the potatoes, cabbage and frozen spinach;
- Serve it with chopped coriander or parsley and enjoy it on a cold day;
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And keep it green. Keep it real!
(1 Portion equals 1/4 of the recipe)
Blue – 78% Carbs
Red – 4% Fat
Green – 18% Protein
21 grams of protein in 386 kcal! Not bad for a bowl of soup!
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