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Black Bean And Rice Soup Categories: low fat, soups/stews 1 pound dried black beans; sorted, rinsed, and soaked overnight 6 cups water 1 1/2 cups chopped red onions 3 garlic cloves - (to 4); minced 1 tablespoon chili powder 2 teaspoons olive oil 1 teaspoon salt; (optional) 1 teaspoon ground cumin 1 teaspoon dried sage 1 bay leaf 3 cups cooked long-grain white or brown ri 1 tablespoon 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. 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. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "01-14-2000 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 208 Calories (kcal); 2g Total Fat; (9% calories from fat); 12g Protein; 36g Carbohydrate; 0mg Cholesterol; 285mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 2 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 8 servings Preparation Time: 0:00 |
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