Post by pookie on Apr 5, 2006 14:02:27 GMT -5
Beans and Greens Soup
Yields 8 servings
• 1 pound pinto beans, sorted, washed and soaked in water for 12 hours or overnight
• 3 cloves garlic, peeled and crushed
• 1 large onion, peeled and chopped
• 1 ½ teaspoons cumin seed
• 1 teaspoon red pepper flakes
• ¼ cup chopped cilantro
• 2 teaspoons liquid smoke flavoring
• 4 cups finely chopped frozen kale, collards, or mustard greens, cooked
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 to 1 ½ tablespoons cider vinegar
• pepper, to taste
• 2 cups of diced fresh tomato
• ½ cup ff yogurt
Directions:
Drain soaked beans and place in a heavy, deep, non-aluminum pan. Add garlic, onion, cumin seed, red pepper flakes and enough water to cover by 2 inches. Bring to boil and lower to simmer and cook, covered, about 1- 1 1/2 hours. Add more water as needed. Stir often and cook until beans are tender.
Using about half the bean mixture, carefully purée in blender. Return to pot with other beans. Add cilantro and smoke flavoring. Continue to cook for 10-15 minutes, covered. If necessary, add water or low sodium chicken broth to thin soup.
Cook greens as directed on package. Toss greens with olive oil and stir into soup with salt and vinegar to taste.
To serve, season with ground pepper. Spoon hot soup into bowls and top with 1/2 cup chopped tomatoes and a tablespoon of yogurt.
Nutrition Analysis (per serving)
Calories: 279
Total Fat: 5 g
Saturated Fat: 1 g
% of Calories from Fat: 16%
Protein: 15 g
Carbohydrates: 46 g
Cholesterol: 0 mg
Dietary Fiber: 16.5 g
Sodium: 340 mg
This recipe provides 2.5 fruit and vegetable servings per person.
This recipe is from the Produce for Better Health Foundation's "5 a Day: The Color Way" Web site www.5aday.org
Yields 8 servings
• 1 pound pinto beans, sorted, washed and soaked in water for 12 hours or overnight
• 3 cloves garlic, peeled and crushed
• 1 large onion, peeled and chopped
• 1 ½ teaspoons cumin seed
• 1 teaspoon red pepper flakes
• ¼ cup chopped cilantro
• 2 teaspoons liquid smoke flavoring
• 4 cups finely chopped frozen kale, collards, or mustard greens, cooked
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 to 1 ½ tablespoons cider vinegar
• pepper, to taste
• 2 cups of diced fresh tomato
• ½ cup ff yogurt
Directions:
Drain soaked beans and place in a heavy, deep, non-aluminum pan. Add garlic, onion, cumin seed, red pepper flakes and enough water to cover by 2 inches. Bring to boil and lower to simmer and cook, covered, about 1- 1 1/2 hours. Add more water as needed. Stir often and cook until beans are tender.
Using about half the bean mixture, carefully purée in blender. Return to pot with other beans. Add cilantro and smoke flavoring. Continue to cook for 10-15 minutes, covered. If necessary, add water or low sodium chicken broth to thin soup.
Cook greens as directed on package. Toss greens with olive oil and stir into soup with salt and vinegar to taste.
To serve, season with ground pepper. Spoon hot soup into bowls and top with 1/2 cup chopped tomatoes and a tablespoon of yogurt.
Nutrition Analysis (per serving)
Calories: 279
Total Fat: 5 g
Saturated Fat: 1 g
% of Calories from Fat: 16%
Protein: 15 g
Carbohydrates: 46 g
Cholesterol: 0 mg
Dietary Fiber: 16.5 g
Sodium: 340 mg
This recipe provides 2.5 fruit and vegetable servings per person.
This recipe is from the Produce for Better Health Foundation's "5 a Day: The Color Way" Web site www.5aday.org
