Today's Recipe From Dr. Weil: Black Bean Soup

Wednesday February 25, 2015 A delicious recipe to help you eat and feel healthy — direct to you from Dr. Weil's Optimum Health Plan. Black Bean Soup 8 ServingsAmong the most inexpensive of foods, dried beans offer a bounty of fiber, iron, protein, folic acid and B vitamins. Black beans, also known as "turtle beans," are an especially tasty variety, and make a lovely soup. Do not salt dried beans until they are cooked, as the salt slows down the softening process. On another note, so-called "cooking" wines or sherries contain lots of added salt. Do your palate and your body a favor and use a drinkable sherry in this recipe. Ingredients: 1 pound black beans 1/3 bay leaf 1 large onion, sliced Salt to taste A few cloves of chopped garlic 1 tsp dry mustard powder 1 cup dry sherry (not cooking sherry) Instructions: 1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water. 2. Place beans and soaking liquid in a large saucepan with 1/3 bay leaf and bring to a boil over high heat. Skim off foam, lower heat, and simmer, partially covered, till beans are just tender, about 1 hour. 3. Add onion and continue to cook until onion melts into liquid, about 1 more hour. 4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft and start to melt into liquid, about 1-2 hours more. 5. Remove bay leaf and turn off heat. Ladle beans in batches into blender or food processor and puree or use an immersion blender and puree soup directly in the saucepan. 6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs. Nutritional Information: Per serving: 103 calories 3 g total fat (0 g sat) 19 g carbohydrate 3 g protein 4 g fiber 220 mg sodium - Recipe reprinted with permission of DrWeil.com. Tomorrow's Recipe: Bean Dip with Horseradish Beans are wonderful food — no two ways about it. They are loaded with protein, fiber, potassium, magnesium and folic acid. They have a very beneficial effect on blood sugar and they taste great. There are many ways to use beans — from chili to soup to tasty dips scooped up with raw vegetables, whole-grain crackers or pita triangles. Beans are also one of the foods that work well from a can, saving the time and effort of presoaking. Lower-sodium versions are also available. For those of you who enjoy the aroma of a big pot of beans simmering on the stove, however, keep cooking from scratch!