Cuban Black Bean Soup Healthier Version Recipes

Steps:

• Place bay leaves and beans in a Dutch oven.
• Add 12 cups water to pan; bring to a boil.
• Reduce heat, and simmer 2 1/2 hours or until tender, stirring occasionally.
• Heat oil in a large skillet over medium heat.
• Add bell pepper, chopped onion, and shallots to pan; cook 10 minutes or until onion is tender, stirring frequently.
• Stir in cumin, dried oregano, and fresh oregano; cook 2 minutes, stirring frequently.
• Remove from heat; let stand 10 minutes.
• Place vegetable mixture in a blender; add remaining 1/2 cup water; puree until smooth.
• Add vegetable mixture, sugar, and salt to beans; simmer 10 minutes, stirring occasionally.
• Discard bay leaves.
• Combine avocado and juice; toss gently.
• Ladle 3/4 cup bean mixture into each of 10 bowls; top each serving with about 3 tablespoons avocado mixture, about 3 tablespoons red onion, 2 tablespoons ham, about 1 1/2 tablespoons cilantro, about 1 1/2 tablespoons sour cream, 1 teaspoon pumpkinseed kernels, and about 1/2 teaspoon jalapeño pepper.
• Serve with lime wedges, if desired.

Steps:

• In a large stockpot, cover the beans with water, covering them by 2 inches. Add bay leaf, cumin, oregano, and Italian pepper. Simmer until the beans are tender, about 45 minutes.
• After 45 minutes, remove the pepper.
• In a saute pan, saute onions, red, and green peppers until translucent. Puree in a blender, this is the sofrito.
• In the same pan, saute the garlic. Add to the beans, along with the sofrito, 1/4-cup olive oil, sugar, and vinegar. Season with salt and continue to cook until very thick, about 45 minutes. Garnish with finely chopped red onion.

Steps:

• Place the beans in a large pan. Cover with 3 quarts cold water and add the bay leaves. Bring to a boil, then reduce to a simmer. Cook the beans for 3 hours, stirring frequently and adding more water as necessary to keep the beans covered at all times.
• Heat the oil in a large skillet. Add the onions and sauté over medium-high heat until translucent, about 15 minutes. Add the garlic, cumin, and dried and fresh oregano and sauté for 2 more minutes. Remove from the heat and cool slightly. Transfer the onion mixture to a blender and puree until smooth. Set aside.
• When the beans are almost tender, add the onion puree, sugar, and salt, and continue cooking until just tender, 30 minutes. Taste and adjust seasonings.
• Ladle the hot soup into bowls and garnish with sour cream.

Steps:

• Heat the oil in a medium saucepan over medium heat. Add the garlic, onions, jalapenos and 1/2 teaspoon salt and cook, stirring occasionally, until softened, about 6 minutes. Add the cumin and coriander and cook, stirring, until fragrant, about 1 minute. Add the chicken broth and black beans with their liquid. Increase the heat to medium high and bring to a boil. Reduce the heat to low and simmer, covered, for 10 minutes. Transfer about three-quarters of the soup to a blender and blend until smooth (be careful when blending hot liquids). Return the soup to the saucepan and season with salt. Serve topped with cilantro and sour cream.

Steps:

• Sort dry beans.
• Soak overnight in water.
• Drain beans, add new water covering by 2", and bring to a boil. When boiling begins, remove from heat and set aside.
• Saute onion, pepper,and garlic in olive oil until onion is glassy.
• Add remaining spices, salt and vinegar to the saute pot.
• Sterilize 8 pint Mason Jars.
• Add 1/4 cup of saute mixture to each jar.
• Chop Salt pork into small pieces, and divide into eight "piles".
• Put one "pile" of salt pork into each jar.
• Add 1 slightly heaping cup of black beans to each jar. This should leave about 1 1/2" headspace in jar. Do not overfill with beans. They expand a lot during processing. Overfilling will cause jars to leak in canner.
• Top off each jar with bean juice, leaving 3/4" headspace.
• Put of lids and process 1 hour 5 minutes at 10 psi.
• After processing, remove from heat and allow canner to return to ambient pressure of its own accord.
• Remove and cool jars.
• Needs to age a month or so to blend flavors. When serving, it is normal to add a bit of water, since water boils out during processing. Serve ladled over rice and add a dollop of sour cream.

Steps:

• In a Dutch oven coated with cooking spray, saute the celery, onion, garlic and jalapeno in oil until onion is tender. Stir in the beans, broth, water, seasonings and hot pepper sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes. Cool slightly., In a blender, process soup in batches until smooth. Return to the pan; heat through. Garnish each serving with tomatoes, sour cream and cilantro.

Steps:

• Place black beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain beans and rinse with fresh water.
• Heat oil in a large Dutch oven or stockpot over medium heat; cook and stir yellow onion, paprika, and cumin seeds until fragrant, about 3 minutes. Add red bell pepper, green bell pepper, garlic, oregano, and bay leaves; cook and stir until onion is translucent and bell peppers are tender, 6 to 8 minutes.
• Mix vegetable stock, black beans, tempeh, rum, and jalapeno pepper into onion mixture. Increase heat to medium-high, bring to a simmer, reduce heat to medium-low, and cook until beans are tender, about 45 minutes.
• Pour water into bean mixture; season with 1 1/2 teaspoons salt. Cook, stirring occasionally, until beans begin to fall apart and soup thickens, 30 to 40 minutes; season with salt and pepper. Remove and discard bay leaves from soup.
• Ladle soup into bowls and garnish with hard-boiled eggs and red onion.

Steps:

• Soak beans in water overnight.
• Add salt and boil beans until soft.
• Crush garlic and mix with cumin, oregano and vinegar.
• Set aside.
• Cut onions and peppers into very small pieces.
• Saute in olive oil until the onions are brown.
• Add garlic and spice mix and cook slowly.
• Drain 1/2 of the water from the beans and add to cooked mixture.
• Continue cooking slowly until ready to serve.
• Garnish with one soupspoon of rice marinated in finely chopped raw onion, with olive oil and vinegar.
• A small amount of sour cream adds a wonderful flavor.

Steps:

• Prepare marinated rice by mixing together the ingredients.
• Let marinate at room temperature, if making soup right away. Otherwise, cover, refrigerate, and marinate up to 1 day. Let rice come to room temperature before serving.
• Rinse beans in a strainer until canning juices run clear.
• Heat olive oil over medium high, and add onions. Saute for a few minutes.
• Add jalapenos, bell peppers and garlic; cook until softened.
• Stir in spices.
• Add broth, vinegar and beans.
• Cover and simmer 30 minutes (or longer, if desired), stirring occasionally.
• Taste for salt and spiciness. Add cayenne pepper, if more heat is desired.
• Serve soup in bowls over a scoop of rice. Top with cilantro and yogurt, if desired.
• Store left-over rice separately from soup, so liquid will not all be absorbed.

Steps:

• Blend 1 can of beans and half the broth in blender until smooth. Cook and stir onions, garlic and cumin in hot oil in large saucepan on medium heat 3 min. Add bean puree; mix well.
• Add second can of beans and broth to blender; blend until smooth. Add to bean mixture in saucepan with remaining can of beans and salsa; mix well. Bring to boil on medium-high heat; simmer on low heat 15 min., stirring occasionally.
• Serve topped with sour cream.

Steps:

• Rinse red and brown lentils in cold water.
• In a medium size saucepan, add lentils and 2 cups of water and bring to boil.
• Reduce heat, cover and simmer for 10 minutes.
• In a medium size cooking pot, add cooked lentils including liquid, black beans including liquid, broth, chicken soup base, cubed potatoes, celery root and bring to boil.
• Reduce heat, cover and simmer for about 10 minutes.
• In the meantime, to a medium size frying pan, add butter, olive oil, chopped garlic and onions and saute' until onions are translucent, about 5 minutes.
• Add onion mixture to soup pot.
• Add soy sauce, black pepper, chili powder, ground cumin, crushed oregano, 4 cups water and bring to boil.
• Add more water if soup is too thick.
• Reduce heat, cover and simmer for about 10 minutes.
• Remove about 1/3 of the soup into a bowl.
• Using an electric blender, blend and return to soup pot.
• Add Sambal Oelek and instant mashed potatoes; stir well to blend.
• Bring soup just to boil.
• Adjust seasonings to taste.
• Serve soup hot.
• NOTE: You can use dried black beans instead of canned.
• You will require 2 cups of dried beans, soak overnight in water.
• Next day, drain and rinse.
• Canned lentils may also be used instead of dried, Will require 1 (19 fluid ounce) can, include liquid.