ezRecipe-Zee: Cooking Recipe: How to make Black Bean And Rice Soup

Black Bean And Rice Soup

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Date Added:	February 29, 2008
Calories:
Serves:	8
Prep. Time:	0:00
Category:	Low Fat, Soups / Stews

Ingredients:

1     pound         dried black beans
                    and soaked overnight
6     cups          water
1 1/2 cups          chopped red onions
3                   garlic cloves - (to 4)
1     tablespoon    chili powder
2     teaspoons     olive oil
1     teaspoon      salt
1     teaspoon      ground cumin
1     teaspoon      dried sage
1                   bay leaf
3     cups          cooked long-grain white or brown rice
1     tablespoon    lemon or lime juice
                    Freshly-ground black pepper
                    Reduced-fat sour cream

Directions: one line for each direction. When saved the lines will be numbered.

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.
Comments: 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.
Nutritional Information Per Serving: Calories: 179; Fat: 1.8 grams (9% of calories); Cholesterol: 0 milligrams; Sodium: 279 milligrams; Fiber (grams) 10.9.

Notes:
Weight Watcher points calculated at 2

Nutrition Facts not Available

Rating: ()

Added On: February 29, 2008

* Prevention's Recipe Archive at http://www.prevention.com/cooking