1 15oz black beans without the juice
1/3 cup onions dice into tiny pieces
4- diced garlic cloves
1/2 cup smoked ham
1 cup chicken broth
1 cup of water
1 tablespoon oregano
1 teaspoon italian herbs
1/2 teaspoon cumin
salt and pepper
cut apples pieces
In a soup pot pour the olive oil and cook the onions, ham, garlic for 10 minutes. Add the rest of the ingredients and cook for 10 more minutes. Discard the ham puree the mix and bring back to the pot for 20 more minutes. Garnish with any of these ingredients, sherry, sour cream or apples.
* I sometimes use croutons, bacon or red onions for garnishing. Be creative!
*I created this recipe to satisfy my cuban husbands cravings!
FYI- Black beans are a concentrated source of both dietary fiber and folic acid. This has been shown to help lower cholesterol levels. Black beans also contain magnesium, which can improve the flow of blood, oxygen, and nutrients through the body.
Research has shown that there are at least eight different flavonoids in black bean’s color coats, which bestow this little bean with potent antioxidant power.
Black beans are a great source of protein. One cup has at least 15 grams which can provide us with a significant amount of our daily requirement of protein.
Black beans contain sleep-promoting tryptophan.
These beans can provide sustainable energy while promoting stabilized blood sugar levels. Black beans contain vitamin B1, which is instrumental in converting sugar into usable energy, as well as phosphorus, which is a component of ATP (the fuel that powers our cells).
It’s not a secret that beans can cause gas. This is because we cannot digest oligosaccharides, which are sugars found in beans. These sugars are consumed by bacteria in the gut and cause gas. To help eliminate the gas-factor, soak the beans overnight, drain the water, and soak beans in new fresh water before cooking. Always rinse beans (even canned) before cooking.