Carib Black Bean Soup

16 240 1378
Ingredients Minutes Calories
Prep Cook Servings
1 h 3 h 54
Carib Black Bean Soup
Health Highlights
modified all recipes

Ingredients


12 1/4 cup Black beans, raw
35 cup Water (for soaking; or use quick soft method - soak in high heat water for an hour and then cook on stovetop until tender)
3/4 cup Olive Oil, Extra Virgin
9 medium Yellow onion (chopped)
14 clove(s) Garlic (chopped)
25 medium stalk(s) Celery (chopped, with leaves)
9 cup Water
36 cup Chicken broth (stock)
2 1/4 tsp Cayenne pepper (ground)
6 3/4 tsp Cumin (ground)
8 cup Sweet potato (peeled, boiled and mashed Asian potatoes)
1/3 cup Apple cider vinegar (or white wine vinegar or sherry vinegar)
4 1/2 tbsp Coconut aminos, Coconut Secret
2 1/4 tsp Black pepper (ground)
34 kg Sour cream, 14% M.F. (or 3 tubs sour cream goat or can use oat yogurt)
3 green onion (stem) Green onion (chopped)

Instructions


  1. Soak beans in water overnight. Alternatively use quick soft method as above.
  2. In large stock pot, heat olive oil and add onion, minced garlic and chopped celery. Sauté until vegetables are softened.
  3. Drain and rinse soaked black beans and add to vegetable mixture along with water and broth. Bring to boil; reduce heat and simmer.
  4. Add cayenne pepper and ground cumin. Partially cover the pot and simmer over low heat for 2 to 3hrs or until beans are soft.
  5. Puree soup in batches in food processor or blender. Add the mashed sweet potato in this step. Return pureed soup to stock pot and simmer.
  6. Add apple cider vinegar, coconut aminos and pepper. Serve with a sour cream and chopped green onions.

Notes:

Preparation time does not include soak time.


Nutrition Facts

Per Portion

Calories 1378
Calories from fat 842
Calories from saturated fat 502
Total Fat 94 g
Saturated Fat 56 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 28.4 g
Cholesterol 220 mg
Sodium 577 mg
Potassium 0
Total Carbohydrate 81 g
Dietary Fiber 8.1 g
Sugars 5.5 g
Protein 58 g

Dietary servings

Per Portion


Meat Alternative 1.1
Milk Alternative 12.6
Vegetables 2.4

Energy sources


Pygal22%436.40116571954377127.77670786493361%364.8303237768742281.4288344436365617%336.0691574010142119.0385389256951122%61%17%CarbohydratesFatProtein

Meal Type(s)

Main
Soup




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