Chronic in the Kitchen: Soup IS good food!

by Jennifer Hess

(Editrix's note: This is the third in a series of articles by Jennifer Hess on healthy cooking and eating. Look for more "Chronic in the Kitchen" articles soon! Contact Jennifer here.)

When the weather turns chilly, or I’m just feeling a little off, I crave soup – to me, it’s the ultimate in comfort food. From simple broths to luxurious bisques, soup is easier than you might expect to make from scratch. It’s something I turn to often when I want something warm and nourishing in my belly, but I’m short on time and energy.

This black bean soup is a favorite. I can put it together in about an hour using items I keep on hand in the pantry and fridge, and it’s filled with all sorts of healthy ingredients. The star ingredient, of course, is black beans.

Black beans (also called Turtle beans) are a nutritional powerhouse. High in fiber, vegetable protein and complex carbohydrates, they have an earthy, creamy flavor which stands up to spicy seasonings. Black beans, with their deeply colored skins, have a higher concentration of antioxidants than other beans, and they are more easily digested than other varieties.

The addition of garlic (in addition to warding off vampires and bad dates) provides cholesterol-lowering and immunity-boosting properties, and roasting brings out its mellow, nutty flavor. Finally, the bell peppers, chipotles, and hot pepper sauce in the soup all contain capsaicin, a compound which, in Traditional Chinese Medicine, is known for its value in improving lung function and treating pulmonary and respiratory illnesses.

A squeeze of fresh lime juice right at the end adds a little bit of brightness to complement the deep, rich flavors of the beans and broth, and a little sour cream, yogurt, or cheese helps cool the heat of the chiles. Try this soup the next time you're craving a little comfort - it's a quick and easy way to nurture yourself from the inside out.

Smoky Black Bean Soup

2 tablespoons olive oil
garlic cloves
1/2 medium-size red onion, chopped
1 medium-size red or orange bell pepper, chopped
2 tsp ground cumin
1 tsp chili powder
1 tbsp dried oregano
1 tbsp tomato paste
2 15-ounce cans black beans, rinsed, drained
1 cup chopped canned (or boxed) tomatoes with juice
1 canned chipotle chile in adobo sauce, chopped
4 cups (1 qt.) chicken broth (can substitute vegetable broth or water)
1 tbsp hot pepper sauce (or to taste)
2 teaspoons coarse kosher salt (or to taste)
1/4 teaspoon ground black pepper (or to taste)
tablespoons fresh lime juice

Garnish:

Sour cream or yogurt
Shredded Cheddar or Jack cheese
Lime wedges

Preheat oven to 400 degrees.

Place garlic cloves into a shallow ovenproof bowl, cover with the tablespoon of olive oil, and roast for 15 minutes until soft and fragrant. Remove bowl from oven, turn off heat, remove garlic cloves from oil and set aside. Pour the oil into a large pot.

Heat oil over medium-high heat. Add onions and bell peppers and sauté until beginning to brown, about 5 minutes. Add reserved garlic cloves, mashing well with the back of a spoon. Add cumin, chili powder, oregano and tomato paste, and stir well until incorporated. Add beans, tomatoes and chipotles, then chicken broth and stir. Add hot sauce, salt and pepper to taste. Turn heat to high and bring to a boil. Reduce heat, cover and simmer over medium-low heat, stirring occasionally, for at least 30 minutes, but up to an hour. Stir in lime juice, then adjust seasonings, adding additional hot sauce, salt and pepper to taste.

Ladle soup into bowls. Sprinkle with cheese, spoon a dollop of sour cream on top, add a lime wedge and serve.

Yield: 6-8 servings. (This also freezes well.)

Posted: 11/22/2005 in The Kitchen

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Chronic in the Kitchen: Soup IS good food!

Smoky Black Bean Soup

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