Nutrimental Potentate: Black Beans

August 3, 2009

I could have a roomful of awards and it wouldn’t mean beans.
~Bobby Darin

Sometimes called turtle beans, black beans (Phaselous vulgaris) derived from a common legume ancestor that originated in Peru. From there, these hard, shiny, ovoid beans were spread throughout South and Central America by migrating indigeneous peoples. In the 15th and 16th centuries, Spanish explorers, returning from New World voyages, introduced these beans to Europe. They were subsequently strewn throughout Africa and Asia by Spanish and Portuguese traders and are now savory staples in cuisines throughout the world.

Like other legumes, black beans abound in dietary fiber and are rich in antioxidant compounds. They are also a fine source of protein, as well as calcium, iron, folic acid and potassium.

BLACK BEAN SOUP

16 ozs black beans, washed and picked over for stones. debris and damaged beans
2 qts water

2 T canola oil
1 T bacon drippings or duck fat
1 medium onion, peeled and chopped
4 plump garlic cloves, peeled and minced
2 t lightly toasted cumin seeds
2 t chipotle chili powder

Sea salt, to taste
2 canned chipotle chiles in adobo, seeded and finely chopped

Lime juice, from 1 lime

6 green onions, chopped
Plain yogurt or queso fresca
1/2 C chopped cilantro

Soak the beans in the water overnight. Then rinse well with clean water. Grind cumin seeds in a spice grinder or coffee grinder assigned that kitchen function.

Heat the oil and bacon drippings or duck fat over medium high heat in a large, heavy soup pot or Dutch oven, until hot and then add the onion. Cook, stirring, until it begins to soften, about three minutes, and add the garlic, cumin and chipotle powder. Continue cooking, until fragrant, about one minute, then add the beans and soaking water. The beans should be covered by about two inches of water. Add more water as needed, and bring to a boil. Reduce the heat to low, and skim off any foam that rises. Cover and simmer one hour.

Add the salt and chipotles. Continue to simmer another hour or so, until the beans are soft, and the broth is thick and fragrant.

Scoop out two cups of whole cooked beans with a straining spoon, then partially purée the remaining mixture using an immersion blender, or a food processor fitted with the steel blade. Return the purée and whole cooked beans to the pot or Dutch oven and bring to a simmer. Remove from the heat and add the lime juice. Ladle into shallow soup bowls and garnish with green onion, yogurt or queso fresco, and cilantro. Serve with warm corn tortillas.

Pourboire: To shorten the prep time, skip the overnight soak and boil the beans for two minutes. Remove the pan off the heat, cover and allow to stand for two hours.

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