AuthorKim RobinsonLegumes 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.
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
Directions
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.