Black beans are a staple food in Central and South America. They are three times cheaper than chicken, beef, or fish and are an excellent source of fiber, folate, potassium, and calcium. Not only that but also black beans, in comparison with other high-carb foods such as rice and bread, are effective in reducing the increase in blood sugar after a meal.
We are sharing here recipe of yummiest black beans soup spiced up in american style with Kale.
175gkale , leaves shredded and thick stalks removed
250g ready-cooked chicken
50gfeta , crumbled, to serve
corn tortillas
1
Heat the oil in a saucepan, add the garlic, the stalks of coriander, and the zest of lime, then fry for 2 minutes until fragrant.
2
Stir in the cumin and chili flakes, fry or 1 min.
3
Add tomatoes, beans, and stock and bring it to simmer.
4
Use a potato masher to smash the beans into the bottom of the pan a couple of times. That will help the soup thicken a bit.
5
Add the kale into the soup, cook until tender, then add in the chicken and let it heat up.
6
Season with salt, pepper, and vinegar, and juice of half lime, as per taste. Serve in shallow bowls sprinkled with the feta and a few leaves of coriander.
Enjoy it hot
Ingredients
2tbspextra virgin olive oil
2cloves garlic, crushed
1 bunch coriander, finely chopped,
½lime juice
2tspground cumin
1tspchilli flakes
400gcan tomatoes, chopped
400gblack beans , rinsed
600mlchicken stock
175gkale , leaves shredded and thick stalks removed
250g ready-cooked chicken
50gfeta , crumbled, to serve
corn tortillas
Directions
1
Heat the oil in a saucepan, add the garlic, the stalks of coriander, and the zest of lime, then fry for 2 minutes until fragrant.
2
Stir in the cumin and chili flakes, fry or 1 min.
3
Add tomatoes, beans, and stock and bring it to simmer.
4
Use a potato masher to smash the beans into the bottom of the pan a couple of times. That will help the soup thicken a bit.
5
Add the kale into the soup, cook until tender, then add in the chicken and let it heat up.
6
Season with salt, pepper, and vinegar, and juice of half lime, as per taste. Serve in shallow bowls sprinkled with the feta and a few leaves of coriander.
