Black Bean And Rice Soup Recipe - Cooking Index
Black Bean And Rice Soup Recipe - Cooking Index
Make good use of your pressure cooker to prepare dried beans. Done in this time-saving appliance, black beans take only 9 minutes. Compare that with the minimum 1 1/2 hours they need when cooked conventionally. Think Ahead: Give yourself time to soak the dried beans. You can do them overnight if you're planning to cook in the morning, or they can soak all day if you prepare the soup just before dinner. If you're pressed for time, a quicker method is to place the beans in a large saucepan, add cold water to cover generously and bring to a boil. Boil for 2 minutes, then set aside for 1 hour.
Type: Low Fat| 1 lb | 454g / 16oz | Dried black beans - sorted, rinsed, |
| And soaked overnight | ||
| 6 cups | 1422ml | Water |
| 1 1/2 cups | 93g / 3.3oz | Chopped red onions |
| 3 | Garlic cloves - (to 4) - minced | |
| 1 tablespoon | 15ml | Chili powder |
| 2 teaspoons | 10ml | Olive oil |
| 1 teaspoon | 5ml | Salt - (optional) |
| 1 teaspoon | 5ml | Ground cumin |
| 1 teaspoon | 5ml | Dried sage |
| 1 | Bay leaf | |
| 3 cups | 480g / 16oz | Cooked long-grain white or brown rice |
| 1 tablespoon | 15ml | Lemon or lime juice |
| Freshly-ground black pepper - to taste | ||
| Reduced-fat sour cream - (optional) |
Drain the beans and place them in a pressure cooker. Add enough cold water to cover the beans by 1 inch. Follow the manufacturer's directions to cover the pot and cook the beans for 9 minutes.
Remove the pressure cooker from the heat. Let stand for 5 minutes. Set the cooker under cold running water for several minutes to reduce pressure rapidly. Loosen and remove the lid following the manufacturer's directions.
Add the water, onions, garlic, chili powder, oil, salt (if using), cumin, sage and bay leaf. Bring to a boil, then reduce the heat. Simmer, uncovered, for 10 minutes. Add the rice. Cover but do not seal the lid. Cook over medium heat, stirring occasionally, for 10 minutes.
Stir in the lemon or lime juice. Season to taste with the pepper. Remove and discard the bay leaf.
Serve topped with spoonfuls of the sour cream (if using).
This recipe yields 8 servings.
Nutritional Information Per Serving: Calories: 179; Fat: 1.8 grams (9% of calories); Cholesterol: 0 milligrams; Sodium: 279 milligrams; Fiber (grams) 10.9.
Source:
Prevention's Recipe Archive at http://www.prevention.com/cooking
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