September 25, 2020

Prep for Success Recipes: Black bean soup

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Cayman Prep and High School have produced a book of multi-cultural family recipes that everyone can enjoy.

It was made possible through the selfless efforts of the parents of Cayman Prep students who worked tirelessly to see the project through to fruition.

iNews will be serialising local and world recipes from Prep to Success which is available to buy at Cayman Prep and High School, Diver’s Supply and Book Nook.

BLACK BEAN SOUP

Nutrition Facts per serving:  Calories 421 .3, Protein 25.6 Gm, Carbs 75.04 Gm, Fat 3.487 Gm, Cholesterol 0 mg, Dietary Fiber 1.808 Gm, Sugar 2. 15 Gm, Sodium 555. 1 mg, Calcium 175.8 mg, Potassium 1868 mg, Iron 6.35 1 mg

Directions

  • Spread beans onto a flat surface; pick out broken beans and foreign particles.
  • Wash beans d1oroughly, and soak overnight in 2 quarts of water.
  • Next day, pour beans and water into a 4 quart soup kettle; bring to a boil.
  • Cover, and cook over medium heat.
  • Meanwhile, in a skillet, saute  onions and green  pepper s in olive oil, until light golden.
  • Add crushed oregano, bay leaf, cumin and garlic.
  • Add mixture to beans, stirring well.
  • Add salt an d pepper; cook slowly over Low heat, covered, until beans are tender (at least 1 hour).
  • Serve over white rice, and top with chopped scallions.

SERVES 4

  • 1 lb. dried Black Beans
  • 2 qts.  water
  • 2 med. onions, finely chopped
  • 1 bay leaf
  • 2 green bell peppers, cut into strips
  • ½ cup olive oil
  • tsp. dried oregano
  • 4 cloves garlic, minced
  • ¼  tsp. ground  cumin
  • 1 Tbsp. Salt
  • ½ tsp. Black pepper
  • White rice, cooked
  • Chopped scallions for garnish

 

 

 

 

 

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