Chipotle Black Bean Soup
Upon becoming a vegetarian, one becomes more cognizant of eating sufficient protein and, if you are female, getting sufficient iron. Beans can satisfy both requirements.
But there are also good reasons for everyone to eat more beans. When a spectrum of bean types was tested for antioxidant content, it was discovered that as the color of the bean’s skin darkens, the content of antioxidants increases. Black beans, surprisingly, contain antioxidant concentrations similar to cranberries.
Learn how to prepare beans properly to reduce the familiar “magical fruit” side effects of eating beans. I find that cooking dried beans myself ensures sufficient water changes to eliminate enough of the indigestible oligosaccharides responsible for causing gastronomical disturbances, or maybe I’ve also acquired a degree of immunity over the years. If you need to use canned beans, drain off the “juices” they come with and rinse them.
Black bean soup is a delicious way to incorporate more beans in your diet. This soup is filling, but contains very little fat, and you can choose the amount of guacamole you garnish it with. Using only one medium-sized chipotle will result in a mildly spicy soup. If you are particularly chili averse you might want to remove the seeds before you chop it, as they contain a lot of the “heat”. Increase the proportion of chipotle at your own risk.
Chipotle Black Bean Soup
Time: 30 minutes (plus a quick 1 hr in advance preparation to soften dried chipotle)
Serves: 2-4
1 medium dried chipotle (more if you like it medium or high heat)
1/4 cup tomato paste
1-1/2 Tbsp extra virgin olive oil
1-1/2 cup onion, diced
1 Tbsp dried oregano leaves, rubbed into fine pieces
1 heaping tsp ground cumin
1/2 tsp salt
2 medium carrots, chopped into thin rounds
4 cups black beans, pre-cooked or canned
1 cup beer
2 cups vegetable broth
Guacamole
Submerge chipotle in a small amount of boiled water for 1 hour. Replenish boiled water, if it cools significantly.
Dice chipotle fine (some will remain hard after soaking, others will soften well), then process in food processor with tomato paste, adding only as much vegetable broth as necessary to aid in processing.
In a large pot, heat oil. Add onion and cook, stirring occasionally until just begins to brown. Add garlic and sauté for about 30 seconds. Add oregano through carrots. Sauté for several minutes. Add chipotle tomato paste, mix well, then add beans along with any bean juices available and heat through. Add beer. Cook until thickened somewhat. Add vegetable broth and heat to boiling, and then reduce heat to low and simmer about 20 minutes.
Garnish with guacamole.
