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Рецепт Sopa De Frijoles (Latin American Bean Soup)

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0 голосов | 1281 визит
Порций: 8

Ингредиенты

Cost per serving $1.42 view details
  • 500 gm Pinto beans, or possibly mixed dry beans
  • 110 gm Pancetta, bacon or possibly lardons, diced
  • 2 x Onions, minced
  • 2 lrg Carrots, diced
  • 2 x Celery sticks, diced
  • 4 x Garlic cloves, minced
  • 3 Tbsp. Sunflower or possibly vegetable oil
  • 1 x Heaped tbsp cumin seeds
  • 1 Tbsp. Dry oregano
  • 2 x 400 g tins minced tomatoes
  • 4 Tbsp. Dry sherry
  •     Juice 1 lime
  •     Salt and pepper
  • 3 sprg parsley
  • 2 sprg thyme
  • 2 x Bay leaves
  • 1 sm Spri rosemary, (optional)
  • 150 ml Soured cream or possibly creme fraiche
  • 1 x Avocado, peeled, stoned and diced at the last minute
  • 6 x Spring onions, thinly sliced
  • 2 x Red chillies, deseeded and very finely minced
  •     A small bunch of coriander, roughly minced
  • 2 x Limes, cut into wedges

Инструкции

  1. 1 Tie the herbs for the bouquet garni together with a length of string.
  2. Soak the beans for four hrs and drain thoroughly.
  3. 2 Sweat the pancetta, onions, carrots, celery, garlic and bouquet garni in
  4. the oil over a low heat for 10-15 min.
  5. 3 Add in the beans and sufficient water to cover by about 7.5cm/3in. Boil hard for 10 min, reduce the heat and simmer gently for 1-2 hrs while covered, till the beans are very tender.
  6. 4 Add in the cumin, oregano, tomatoes, sherry, lime juice, salt and pepper.
  7. Simmer for 30 min, stirring occasionally with a wooden spoon and crushing the beans against the side of the pan, till you have a thick soup, studded with whole beans.
  8. 5 Remove the bouquet garni. Taste and adjust the seasoning (starchy beans
  9. appreciate plenty of salt).
  10. 6 Reheat the soup thoroughly when ready to serve, adding a splash of water
  11. if it seems overly thick. Put all the serving bits and bobs into small bowls and arrange in the centre of the table.
  12. 7 Ladle the warm soup into bowls and pass around, while the garnishes can be served from another set of bowls.

Nutrition Facts

Amount Per Serving %DV
Serving Size 204g
Recipe makes 8 servings
Calories 380  
Calories from Fat 101 27%
Total Fat 11.22g 14%
Saturated Fat 2.66g 11%
Trans Fat 0.0g  
Cholesterol 14mg 5%
Sodium 241mg 10%
Potassium 1225mg 35%
Total Carbs 51.33g 14%
Dietary Fiber 12.8g 43%
Sugars 5.1g 3%
Protein 18.35g 29%
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