Dried beans are an ingredient I have never really experimented with until now. A little while ago I would have brought any kind of beans in a tin. In recent years I have been increasing the amount of vegan or vegetarian foods we eat during the week. Therefore beans and legumes have become a big part of our diet. In the previous years of tinned beans I did notice that our bottoms got a little bit livier after meals.
Therefore I looked up the problem online and I discovered that beans contain hard to digest carbohydrates that can make everyone windy pops. When dried beans are soaked for a long period of time and then rinsed it tends to soften these hard carbohydrates. It makes them a lot easier for our bodies to digest. I definitely think we have proved that in this house. There is a lot less noise from our bottoms after meals. Plus it means we can enjoy delicious dinners like this Chilli Soup without the noise.
Do you eat beans and do you find it noisy after your meal? Let me know in the comments below and please don’t forget to like and follow me.
Serves 4
Equipment
- Sharp knife
- Chopping board
- Large saucepan
- Stirring spoon
- Tablespoon
- Teaspoon
Ingredients
- Dried black beans x 200g or 1 400g tin
- Onion x 1
- Butternut squash x 1 small
- Carrot x 2
- Vegetable or chicken stock x 1.5 litres maybe more
- Mild, medium or hot chilli powder x 1 – 2 tsps
- Garlic granules x 1 – 2 tsps
- Ground coriander x 1 tsp
- Ground cumin x 1 tsp
- Ground ginger x 1 tsp
- Ground sweet cinnamon or ground cinnamon x 1/2 tsp
- Tomato puree x 1 tbsp
- Tamari or soy sauce x 1tbsp
- Kale x 2 large handfuls
- Coriander x 1 large handful
- Salt and pepper to taste
- Oil for the pan
- Cream cheese or Cashew nut cream cheese x 2 tbsps for every person
Method
- Cook the beans as per the packet instructions or if using tinned drain and rinse them through a colander.
- Peel and slice the onion and then set it aside.
- Next peel the butternut squash and carrots.
- Slice the carrots into half centimetre rounds.
- Cut the butternut squash into 2 centimetre cubes.
- Chop the large handful of coriander.
- Set these vegetables and herb aside.
- Put a large pan onto a high heat on the hob and add enough oil to cover the base of the pan.
- When the pan is hot put the onions into the pan and fry until they start to soften.
- Next add in the butternut squash and carrots and continue to fry for a further few minutes.
- Next sprinkle over the mild, medium or hot chilli powder, garlic granules, ground coriander, ground ginger and ground sweet cinnamon or ground cinnamon onto the vegetables.
- Fry these with the vegetables for a further minute or so.
- If the ingredients start to stick at any point during the cooking process add a little bit of water to the base of the pan and continue to fry for another minute or so.
- Then add in the tomato puree and tamari and soy sauce and fry again for another minute.
- Pour over the vegetable or chicken stock.
- Bring to the boil and leave to simmer for about 25 – 30 minutes.
- Sprinkle over the salt and pepper to your tastes.
- Now add in the black beans and heat them through.
- Finally add in the kale and chopped coriander until they wilt down.
- Then serve with a portion of rice or bread or my chickpea flour wraps.
- Add the cream or cashew nut cream cheese to each dish and enjoy.
Black Bean Chilli Soup was a hit in our house. We ate this for dinner with a serving of brown rice but you could serve with bread or with my chickpea flour wraps. I ate this for leftover with my chickpea flour wraps the next day and it was delicious. Beans are great to freeze after you have cooked them. Therefore you if want to cook double of this meal and put the leftovers in the freezer then you can. However you decide to cook this meal, as always, please enjoy. Thank you xxx
Googies Kitchen Life 