Just in time for the Mexican festival celebration of Cinco de Mayo, we offer you a fabulous Mexican-style soup that features one of the healthiest foods you can eat: cholesterol-lowering, high-fiber, heart-healthy black beans.
1 tablespoon extra-virgin olive oil
1 large onion, finely chopped
3 or 4 cloves garlic, finely chopped
4 1-pound cans black beans, drained and rinsed
Juice of 1/2 lemon
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
2 tablespoons finely chopped parsley
Freshly-ground black pepper, to taste
4 cups water
Optional toppings: Green onions, thinly sliced, soy yogurt, reduced-fat sour cream, or low-fat yogurt.
1. Heat the oil in a large soup pot. Saute the onions over moderate heat until translucent, 3 or 4 minutes. Add the garlic and saute until the onion is lightly golden, another 3 or 4 minutes.
2. Add the remaining ingredients, except the toppings, along with the water, and bring to a simmer.
3. Mash some of the beans with a potato-masher, just enough to thicken the liquid base of the soup. Cover and simmer gently but steadily for 10 minutes.
4. Serve hot topped with one or two of the optional toppings.
Serves 6 to 8.
Adapted from Vegetarian Express, by Nava Atlas and Lillian Kayte (Little, Brown and company, 1995). Copyright (c) 1995 by Atlas and Kayte. Reprinted by permission of the author.
Adapted from Vegetarian Express, by Nava Atlas and Lillian Kayte (Little, Brown and company, 1995).