Cuban Black Bean Soup

Cuban Black Bean Soup

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From: EatingWell Magazine, Soup Cookbook

Unlike many black bean soups, this one is pepper-packed and leaves the beans intact for a more interesting texture. It's equally delicious served on its own or over rice.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 2½ cups dry black beans, soaked for 8 hours or overnight
  • 2 medium yellow onions
  • 2 medium green bell peppers
  • 1 smoked ham hock (1¼ pounds)
  • 2 bay leaves
  • 8 cups water
  • 2 tablespoons extra-virgin olive oil
  • 4 cloves garlic, minced
  • 1 Cubanelle or jalapeño pepper (see Tip), seeded and finely chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • ¾ teaspoon salt
  • 1 tablespoon white-wine vinegar or cider vinegar
  • Roasted red peppers, jalapeño, avocado, red onion & lime wedges for garnish

Preparation

  • Prep

  • Ready In

  1. Drain and rinse beans. Finely chop 1 onion and half of the second and set aside. Finely chop 1 bell pepper and set aside. Cut the other into quarters.
  2. Combine the beans, the remaining half onion, the quartered bell pepper, ham hock, bay leaves and water in a pot. Bring to a boil over high heat. Reduce heat to a simmer, cover and cook until the beans are tender, about 1½ hours.
  3. Transfer the ham hock to a clean cutting board and let cool. Discard the onion, bell pepper and bay leaves. Transfer 1 cup of the beans to a small bowl and mash with a fork. Remove the meat from the ham hock and chop.
  4. Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add Cubanelle (or jalapeno) and the reserved chopped onions and bell pepper. Cook, stirring occasionally, until the vegetables are tender, about 4 minutes. Add cumin, oregano and salt; cook, stirring, for 1 minute. Add vinegar, scraping up any browned bits. Add the mashed beans and cook for 1 minute. 5. Add the vegetables and ham to the beans in the pot. Heat over medium heat, stirring, until hot, about 5 minutes. Serve topped with roasted red peppers, jalapeno, avocado, red onion and lime wedges, if desired.
  • Tip: Also called Cuban peppers or Italian frying peppers, Cubanelle peppers are long, slender and light yellow-green when unripe-which is how they are usually sold (they turn red when allowed to ripen). They have mild to very moderate heat and a rich, fruity flavor.

Nutrition information

  • Serving size: 1¼ cups
  • Per serving: 310 calories; 6 g fat(1 g sat); 10 g fiber; 41 g carbohydrates; 23 g protein; 277 mcg folate; 21 mg cholesterol; 3 g sugars; 0 g added sugars; 88 IU vitamin A; 31 mg vitamin C; 96 mg calcium; 4 mg iron; 815 mg sodium; 1,119 mg potassium
  • Nutrition Bonus: Folate (69% daily value), Vitamin C (52% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ lean protein, 2 starch, ½ fat, ½ vegetable

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