For most of us, especially vegetarians, legumes (beans and lentils) are the ideal food. Both are loaded with complex carbohydrates, moderate amounts of proteins, healthy fats, and are particularly high in fiber. Bean and lentils also provide a significant amounts of vitamins and minerals that provide much of the building blocks needed to achieve and maintain a healthy body.
Dried beans can be easily stored in an air tight container away from moisture, light and heat. The easiest way to prepare them is to soak the desired amount in approximately four times that of water ahead of time. When soaking your beans, it is recommended that you store them overnight in the fridge. The following day, the beans can be cooked down in about an hour. You can retain the water for soups or other dishes that you may be preparing as it is loaded with beneficial nutrients.
The high fiber naturally present in legumes makes them a low glycemic food. Some of the benefits associated with these nutrient dense foods includes, their ability to lower blood sugar, blood cholesterol, as well as regulate the gastrointestinal tract.
My favorite Black Bean Soup
- 2 T olive oil
- 1 large onion, sliced thin and chopped into 2″ strips
- 4-6 medium cloves garlic, minced or pressed
- 1 1/2 tsp ground coriander
- 1tsp cumin
- 1/4 tsp plus a dash of aniseed
- Freshly ground black pepper to taste
- 3 quarts of vegetable broth or broth from previously cooking beans
- 6 cups black beans (previously made ahead)
- 3 medium sweet potatoes, peel and cut into approximately 1″ pieces
- Sea salt, pinch
- Optional: a sliced lime and yogurt for topping each serving of soup
Heat oil in saute pan and add onion. Saute until onions begin to brown and caramelize, add all the spices (except salt and pepper) and saute for another 1-2 minutes. Add in reserved liquid, beans, sweet potatoes and salt and pepper. Bring to a boil and simmer for about 20 minutes. Reserve approximately 1/2 of the beans and most of the sweet potatoes. Using a hand held, electric wand blender, puree the remaining contents until creamy. Add reserved beans and chunks of sweet potato back to soup. Some versions call for a dollop of yogurt and slice of lime on top. I am not much of a dairy person, however, the lime is a nice touch on occasion.