Sunday, October 9, 2011

Black Bean Soup and Corn Bread

We often cook black beans in the Fall and winter. I have used several different recipes, and even believe I have another one here on the blog somewhere.

Black beans, like most legumes, are beneficial in many ways. They have tons of fiber. In particular, soluble fiber which is specifically the type of fiber that has been found very helpful in lowering blood cholesterol levels. They also have a lot of anti-inflammatory properties as well as antioxidants which make them heart healthy!

They're rich in protein, flavanoids, folate and Vitamin B6. They're good for you and help you feel full as well!

So, this is our yummy dinner tonight, along with some gluten-free conrbread from the gluten-free cookbook!

Omit the sour cream, or use GF sour cream, and you can make this gluten free entirely!

  • 2 tablespoons canola oil
  • 1/2 onion, diced
  • 1 large carrot, diced
  • 2 cloves garlic, minced
  • 2 (15 ounce) cans black beans
  • 1 (14 ounce) can gluten free chicken broth, low sodium
  • 1 cup deli ham, chopped
  • 1/4 teaspoon cumin
  • 1/4 teaspoon kosher salt
  • ground black pepper to taste
  • shredded cheddar and sour cream to taste
  1. Heat the oil in a large pot over medium heat. Stir in the onion, carrot,garlic, and cook a few minutes until tender. Mix in 1 can black beans and chicken broth.
  2. Puree remaining can of beans. Add to pot. Bring soup to a boil. Reduce heat to low. Mix in ham, cumin, salt, and pepper. Simmer 20 minutes. Garnish with Cheddar cheese and sour cream to serve.

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