ESSENTIAL: Chili Bean Soup

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* Exported from MasterCook *

 

Chili Bean Soup

 

Recipe By : The Essential Vegetarian Cookbook by Diana Shaw, page 193

Serving Size : 1 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1 tablespoon canola or vegetable oil

1 large onion -- chopped

1 garlic clove -- minced

2 tomatillos -- husked and diced

1/4 cup minced fresh cilantro

1 tablespoon chili powder

2 teaspoons crumbled dried oregano

1 teaspoon ground cumin

1 pinch cayenne pepper

1 tablespoon red wine vinegar or balsamic vinegar

3 cups cooked kidney or pinto beans -- drained and rinsed

2 cups chopped peeled fresh tomatoes

OR canned chopped tomatoes

2 tablespoons stone-ground cornmeal

1 cup water

 

Serves 4

 

TOTAL TIME: 1 hour, 15 minutes, not including time to cook the beans

TIME TO PREPARE: 45 minutes, including time to sauté

COOKING TIME: 30 minutes

REFRIGERATION/FREEZING:. Refrigerate up to 3 days. Freeze up to 6 months.

 

This is not a recipe to share with the chili purists you know, who, as

noted elsewhere, can be dangerous when provoked. They might consider

making soup of their favorite dish a desecration akin to, I don't know,

putting it in calzone.

 

Heat the oil in a large saucepan over medium-high heat. When it is hot,

add the onion, garlic, tomatillos, cilantro, chili powder, oregano, cumin,

and cayenne. Reduce the heat to medium and sauté stirring often, until the

onion is soft, about 7 minutes. Add the vinegar and stir until most of the

moisture has evaporated, about 3 minutes.

 

Add the beans, tomatoes, cornmeal, and water. Stir well. Bring the soup

to a gentle boil over medium-high heat. Cover, turn down the heat to low,

and simmer gently, stirring often, until it is thickened, about 30 minutes.

 

Puree with an immersion blender or in a food processor. If using a food

processor, transfer the soup back to the saucepan. Reheat before serving.

 

Per serving: calories 260, protein 13.6g, carbohydrate 63.2g, fat 5.1g,

cholesterol 0mg, sodium 33.7 mg, 17% calories from fat. Outstanding source

of vitamin c, folacin . Very good source of vitamin b1, iron . Good

source of vitamins a. B3, b6, zinc

 

 

 

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