How to make
I present to you black beans as one of the most interesting and delicious representatives of the legume family. According to the package description, it is an excellent combination of fiber and protein, which neither fruits nor meat and seafood can boast of.
This variety of dark beans helps fight chronic diseases, such as diabetes, cardiovascular problems and deficiency of valuable substances for the cells. It is interesting that it does not swell the stomach, but on the contrary - its absorption forms a protection on the intestines and stomach. One bowl of black bean soup contains about 48 g of carbohydrates, 15 g of fiber, 21 g of protein and 1 g of fat.
One serving of black bean soup supplies the body with about 20% of the recommended daily amount of iron for adults and about 5% of the necessary calcium, it also contains good amounts of potassium, phosphorus, manganese, magnesium and vitamins B. Here is how to prepare this very healthy bean soup.
The black beans are washed well and soaked for a minimum of 12 hours or for a day, changing the water several times during this time.
After the beans have soaked enough, they are washed again and transferred to a pressure cooker. Pour in 6 cups (1.5 liters) of water and after the steam rises, reduce the heat and let the beans boil for about 30 minutes. Then we wait a little while until the pressure drops and remove the pot.
While the beans are boiling, the onion, carrots, pepper, garlic are cut into small pieces, the tomato is grated on a large grater, the parsley is chopped.
Heat the butter and oil in a suitable deep pot and add the chopped onions, carrots and paprika and a pinch of salt. Fry them until golden and then add the chopped garlic cloves, paprika, tomato puree and grated tomato.
Add the three bay leaves and the cube of vegetable broth to them, transfer the water and beans from the pressure cooker, and as soon as the bean soup boils, reduce the heat and let it simmer for another half hour. Choose and add the spices and their amount according to your taste.
Black beans, as a more exotic variety, pair well with more exotic spices such as turmeric, cloves, chilies, cardamom, nutmeg, and cinnamon. I seasoned with 1 tsp. nutmeg, a few pinches of large chili flakes, black pepper and thyme.
Since the black beans don't boil down in the cooking process to make the bean soup thicker, I pour in two or three ladles of it and blend it. I return the blended soup to the pot, stir well and only finally, when the soup is ready, season with salt to taste. If you add the salt earlier, there is a risk that the beans will not cook well.
When serving (optional), sprinkle with finely chopped fresh parsley.
Enjoy and stay healthy!
