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Jewish Recipes --> Recipes --> Soups

Pumpkin and Black Bean Soup (p. 45)
(serves 8/Pareve/Freezes)

Recipe Ingredients:

Food for the Soul

 

What Blessing do I make

 

Jewish Foods


  • 1 small yellow onion, peeled and finely chopped
  • 2 T. (25 mL) olive oil
  • 1-2 cloves garlic (1 t./ 5 mL) crushed
  • 1 T. (15 mL) ground cumin
  • 2 t. (10 mL) ground coriander
  • 1 1/2 t. (7 mL) salt
  • 1/4 t. (1 mL) black pepper
  • 1 can (16 oz. or 19 oz./ 540 mL) black beans, rinsed and drained
  • 6 C. (1.5 L) stock


Soup A Kosher Collection

Soups for Rosh Hashana (The Jewish New Year): from Soup-a Kosher Collection by Pam Reiss

Using canned pumpkin is a great time-saver. If you are using pumpkins from your garden, just cut them in half and roast them in the oven until tender.

METHOD:

Over medium-low heat, sauté onion in olive oil for 7-9 minutes, until very tender, but not browned.

Add garlic and spices and sauté another 30 seconds, stirring constantly.

Add canned pumpkin, black beans and stock. Make sure everything is well stirred and incorporated. Cover and bring to a boil. Reduce heat and simmer gently for 20 minutes.

Per Serving:
147 Calories
5 g Fat (31.4% calories from fat)
6 g Protein
20 g Carbohydrate
7 g Dietary Fiber
0 mg Cholesterol
1726 mg Sodium

Beans -- Pumpkin Recipes -- Soups -- Rosh HaShanah Recipes

Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume.

Sept 2005 - 2013 - Kosher Recipes - Kosher Cooking - Jewish Cooking - Jewish Recipes - Jewish Foods