We have been trying to eat at least one serving of beans a day . Black beans are basically my favorite! They are great because they are a complex carbohydrate and the Doc says they help stabilize blood sugar and do mad good things for your cholesterol levels. Surprisingly, they are high in anti-oxidants, something we usually equate with colorful fruits.
Basically, black beans rawk. Whole Foods has an excellent list of all the things that rawk about black beans here.
In an effort to make eating beans simple and easy, I’ve concocted a recipe that is a mashup of other things I’ve read. 90% of it comes from cans, meaning you can whip it up really quickly. Try to get low sodium if you can. There is no added salt to the recipe, but you will find plenty in canned products.
Shop wisely. We have found that the “Full Circle Organic” has the least sodium with Progresso being right behind it (although still pretty high). If you can use dried beans, that is awesome, but I’ve tried it and I just don’t have the knack of cooking dried beans. Anyone have any tips?
This uses chicken broth (Hannaford Organic brand is REALLY low sodium) but you could make this vegetarian and lower in sodium by omitting the ham and using vegetable broth
This makes about two quarts and freezes really well. This is South Beach Diet Friendly for all Phases.
- 2 cans black beans (15.5 oz)
- 1 can diced tomatoes
- 1 can Rotel tomatoes and chilis
- 4 cups low sodium chicken broth
- 1 medium onion
- 4 clove garlic
- 2 teaspoons ground cumin
- 1 tablespoon olive oil
- 1 small hamsteak or 1/2 pound chorizo sausage
- Dice the onion and mince the garlic
- Heat oil in a large stockpot
- Add the onions and garlic and cook until softened
- Add the chicken broth and cumin
- Drain and rinse the black beans. Add to pot.
- Cook for about 10 minutes
- Add the can of Ro-tel and the diced tomatoes with their juices
- Cook until beans are tender
- Remove about 2 cups of soup and puree in a blender of with your trusty Boat
Motor aka Stick Blender
- Add puree back into the pot and stir.
- Cut the hamsteak in to small cubes and add to pot, heat through