Black beans are commonly used in traditional Mexican and Central American dishes. They are small legumes packed with important nutrients. Black beans are high in folate, magnesium, iron and phosphorus. They are also a good source of protein and fibre, and they are low in fat and calories. Like other legumes, the protein content makes them a good vegetarian alternative to meat.
One Canada’s Food Guide serving of black beans (3/4 of a cup) contains 136 calories, nine grams of protein, and six grams of fibre. Half the fibre content is soluble fibre, which helps lower bad cholesterol and promotes a healthy digestive system. Be aware that if you are not used to having beans in your diet start by including them in small amounts and gradually increase the quantity as your digestive system adapts to the increased fibre.
Dried black beans can be purchased in packages or from the bulk section. They need to be soaked and rinsed prior to cooking. They can also be bought in a can. This is more convenient as they are already cooked. Like all canned foods it is best to purchase ‘no added salt’ varieties. If that’s not an option, rinse thoroughly to help wash off some of the additional sodium.
As winter creeps upon us it’s a good time to enjoy a warm bowl of soup. Serve this recipe with a side salad and a slice of whole grain bread, or warm corn tortillas. If you are not used to eating beans you may want to start by eating this soup as a side dish with an entrée sized salad.
Spicy Black Bean Soup
2 teaspoons olive or canola oil
2 cloves of garlic, crushed
1 medium yellow onion, chopped
1 large carrot, chopped or grated
1/4 cup fresh cilantro, chopped
2-3 cups of low sodium vegetable stock (depending on desired thickness)
2 cans (15oz) black beans, rinsed
1/2 cup of salsa
1 cup crushed diced tomatoes from a can
1 tsp cumin
1-2 tsp Chilli powder (use more or less depending on your spice preference)
Salt and pepper to taste
4 tablespoons low fat sour cream or grated cheddar cheese
Directions
In a medium/large pot, heat oil over medium heat. Stir in garlic, onions and carrot and cook until soft. Add cilantro, soup stock, beans, salsa, tomatoes and spices. Before the soup is heated, use a hand blender to puree all ingredients in the pot. If you do not have a hand blender you can puree the ingredients by transferring to a blender or food processor. Return soup to the pot and heat. Upon serving, add one tablespoon of sour cream or grated cheese to each bowl and garnish with a sprinkle of fresh cilantro.
Options: If you prefer texture in your soup, reserve one can of beans and add them last after everything else has been pureed. If the soup is too thick for your preference add additional water or stock.
– Former Clearwater resident Simone Jennings is a registered dietitian with Interior Health
