Easy Black Beans

AuthorKim Robinson
RatingDifficultyIntermediate

Legumes are a valuable part of a healthy diet, because they are low in fat, do not contain cholesterol, and have a significant amount of fiber and protein. Black beans lower cholesterol. Cooking with wine.

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Yields1 Serving
Prep Time10 minsCook Time15 minsTotal Time30 mins

 1 tbsp Extra virgin olive oil
 1 Large onion, finely chopped
 Cloves garlic finely chopped
 4 cans of black beans drained and rinsed
 ½ Juice of half a lemon
 ½ tsp Ground Cumin
 ½ tsp Dried oregano
 2 tbsp finely chopped parsley
 Ground pepper to taste
 ¾ cup water
 ¼ cup Red wine
 1 cup Chicken Broth

1

Optional toppings: green onions, thinly sliced, soy yogurt, reduced-fat sour cream, or low-fat yogurt 1. Heat the oil in a large soup pot. Saute the onions over moderate heat until translucent, 3 or 4 minutes. Add the garlic and saute until the onion is lightly golden, another 3 or 4 minutes.
2. Add the remaining ingredients, except the toppings, along with the water, and bring to a simmer.
3. Mash some of the beans with a potato-masher, just enough to thicken the liquid base of the soup.
Cover and simmer gently but steadily for 10 minutes.
4. Serve hot topped with one or two of the optional toppings.
This is great over brown rice.
Serves 6 to 8.

Ingredients

 1 tbsp Extra virgin olive oil
 1 Large onion, finely chopped
 Cloves garlic finely chopped
 4 cans of black beans drained and rinsed
 ½ Juice of half a lemon
 ½ tsp Ground Cumin
 ½ tsp Dried oregano
 2 tbsp finely chopped parsley
 Ground pepper to taste
 ¾ cup water
 ¼ cup Red wine
 1 cup Chicken Broth

Directions

1

Optional toppings: green onions, thinly sliced, soy yogurt, reduced-fat sour cream, or low-fat yogurt 1. Heat the oil in a large soup pot. Saute the onions over moderate heat until translucent, 3 or 4 minutes. Add the garlic and saute until the onion is lightly golden, another 3 or 4 minutes.
2. Add the remaining ingredients, except the toppings, along with the water, and bring to a simmer.
3. Mash some of the beans with a potato-masher, just enough to thicken the liquid base of the soup.
Cover and simmer gently but steadily for 10 minutes.
4. Serve hot topped with one or two of the optional toppings.
This is great over brown rice.
Serves 6 to 8.

Easy Black Beans

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