Yield: ten portions, 1 cup each
- 12 oz. dried black beans (not canned, these are higher in sodium than the dried beans)
- 2 qt. chicken or vegetable stock - use vegetable stock for a vegetarian option
- 1 each lemon, sliced thick
- 1/2 oz. bacon, diced
- 3 oz. onion, minced
- 2 each garlic cloves, minced
- 1/8 tsp. cumin seed, whole
- 1/2 oz. chilies, dried, mild flavor
- 1 tsp. jalapeno, fresh, seeded, chopped
- 1 oz. sun-dried tomatoes, chopped
- 1 tsp. oregano
- 1/2 tsp. salt
- 3/4 oz. sherry wine vinegar
- 2 oz. sherry, dry
- 1/2 c. low fat ricotta
- 1 Tbsp. low fat yogurt, plain
- 1 Tbsp. fresh lemon juice
Bean Soup procedure:
- Special Note: Use your own homemade stocks to ensure a lower sodium product. Foods have their own natural-occurring sodium, some more than others. We can cook without adding additional table salt. Season with herbs, spices, and some sauces (read your labels) instead of table salt.
- Soak the beans overnight in enough cold water to cover by 2 inches. Drain the beans, and then simmer them in the stock. Add sliced lemon and simmer until beans are tender. Cook bacon until crisp and fat is rendered out.
- Add onion, garlic and cumin. Sauté until mixture is translucent and has a good aroma. Once beans are tender add onion mixture, dried chilies, jalapeno, tomatoes, oregano, and salt. Simmer an additional 15 minutes. Remove the lemon slices.
- Puree about one-third of the beans and add the puree back to the soup. Add the sherry and the sherry vinegar.
- Reheat soup to a simmer and serve hot. Top with low fat Fromage Blanc.
Fromage Blanc procedure:
- Whip in a food processor and refrigerate overnight. Use in place of sour cream. You can add chives, garlic, fresh herbs to flavor as well.