Rainy Day: Black Bean Soup

It rained today in Southern California (a big deal for us) so it was perfect weather for a big pot of soup. I'm on a black bean kick. They are a great source of protein and iron (excellent to replenish after surgery) and they are one of the world's healthiest foods. It was delicious and warm and really hit the spot. I hope you enjoy it.



Shelly's Black Bean Soup

2 15-ounce cans Black Beans, drained (I use S&W brand)
1 Tablespoon Olive Oil
1 Tablespoon Butter
1 large Onion, chopped
2 Green Onions, chopped
2 cloves of Garlic, minced
1 1/2 teaspoons ground Cumin
3 cups Chicken Stock
1/2 cup Salsa
Salt and freshly ground Pepper
3 ounces Cotija Cheese, crumbled (or use feta)

Saute onions in butter/oil and cook until golden about 10 minutes. Add the garlic and cumin and stir to coat the onions. Let cook 2 minutes, stirring constantly so the cumin will not burn. Add the beans, stock and salsa. Bring to a boil and skim off the foam from the beans. Partially cover and reduce the heat to a simmer. Add salt and pepper to taste. Simmer gently, about 1/2 hour. For a thicker consistency, remove the cover and boil some of the liquid away. Whiz up with an immersion blender or in batches in a regular blender. Garnish with crumbled cotija cheese.

But what about the carbs?! My theory about carbs (and as always chat with your dietitian) is that complex carbs like beans, veggies, fruits, quinoa, etc. that are full of awesome nutrients should be a part of your life. It's the simple, white, not much nutritional bang for your buck ones like cake, chips, bread, pasta, etc. that are not in my world (or at the least should be limited.) Now that being said when I have a carbier lunch I make adjustments to my breakfast or dinner to be sure the day is balanced. So for example, if I have this delicious bean soup for lunch... I wouldn't eat oatmeal for breakfast that day.