UPBEAT TIMES, INC. • February 2016 • 11
HEALTH BEGINS IN THE KITCHEN
Spicy Black Bean Soup with Fried Plantains by Dr. Joanne Mumola Williams ~
www.FoodsForLongLife.com
2 cups diced onions 1 cup diced celery 4 cloves garlic, minced ¼ teaspoon black pepper 1 can Rotel tomatoes 1 teaspoon cumin
½ teaspoon salt, or to taste ½ cup diced, fresh cilantro plus some for garnish 2 tablespoons lime juice or more Diced avocado (optional)
For the fried plantain 1 large, ripe plantain (dark with spots, not green) 1 tablespoon olive oil
SONOMA COUNTY, CA. ~ Black beans are one of the healthiest foods in the world! One cup provides you with more than half of your daily re- quirement of dietary fiber and the amount of protein equiva- lent to 2 ounces of meat! Serve this soup on rice, quinoa, baked potatoes, or just enjoy as is! Allow 8 hours (or over-
night) to soak the beans and about 3 hours to cook the soup. Requires a 5-quart soup pot or Dutch oven and 1 large, non- stick fry pan.
Ingredients: For the soup 1 pound dry black beans (~2 ¼ cups)
7 cups vegetable broth
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Directions: Make the soup. Pick through the beans to remove any rocks and rinse with cold water in a colander. Place the beans in a large soup pot or 5-quart Dutch oven and cover with enough cold water so that it is at least one or two inches over the beans. Soak overnight. Te next day, drain and rinse
the beans. Place back in the pot and cover with the vegetable broth, onions, celery, garlic, and pepper. Bring to a boil on high heat. Skim off the foam, reduce heat, and cover. Cook on medium-low heat until the beans are soſt, about 2 hours, stirring occasionally and add- ing additional broth if needed. Remove 2 cups of the soup
and place in a blender. Blend until smooth and return to the pot. Stir in the Rotel tomatoes, cumin, salt, and cilantro and cook, uncovered, until you reach the desired thickness, about 30 minutes or more. Meanwhile, fry the plantain. Score the plantain from top to bottom. (Plantains do not peel like bananas.)
Slice into 3 pieces horizontally and then standing each piece on edge, slice vertically into thin pieces. Heat the oil in a large, non-stick fry pan. Place the sliced plantains in a single layer and cook each side, turn- ing several times, until they soſten on the inside but are crispy and golden brown on the outside. Place on a paper towel to remove the excess oil. When the soup reaches the de- sired thickness, stir in the fresh
lime juice and serve garnished with fresh cilantro, diced avo- cado (op- tional), and a few pieces of fried plantain.
Nutrition
Per serving of soup: 319 calories, 1.3 g total fat, 0.3 g saturated fat, 213 mg omega-3 and 342 mg ome- ga-6 fatty acids, 0 mg cholesterol, 17 g protein, 56 g carbohydrates, 13 g dietary fiber, and 390 mg so- dium. Per serving of plantain (as- suming 1/2 of the oil is absorbed): 46 calories, 1 g total fat, 0 g satu- rated fat, 16 mg omega-3 and 123 mg omega-6 fatty acids, 0 mg cho- lesterol, 0 g protein, 10 g carbohy- drates, 1g dietary fiber, and 1 mg sodium. Vegan and Gluten Free. [makes 6 or more servings]
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Leave with a Smile...You Heard it from the Grapevine UPBEAT TIMES, INC. • February 2016 • 11
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