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In the Kitchen: Stove-top Black Bean Soup & Piña Colada

 

 

In this episode, learn how to make Stove-top Black Bean Soup and Piña Colada. Cooking in the Kitchen is Alexandra Lugo, President & Founder of The Children’s Charity. Her organization’s mission is to make the hospital stay for children more comfortable.

 

 

 

 

Healthy Stove-Top Black Bean Soup

 

Ingredients:

  • 2 ½ cups of dried low sodium/salt black beans
  • 6 cups vegetable broth (homemade or store-bought, low-sodium preferred) or water 

 

For the Sofrito:

  • 1 tablespoon of oil, olive or avocado oil 
  • 4 large garlic cloves, finely minced
  • 1 medium sized onion, diced
  • 1 large green bell pepper, diced
  • 1 large red bell pepper, diced
  • 1 ½ teaspoon of cumin
  • 1 ½ teaspoon of oregano
  • 1-2 tsps of smoked paprika 
  • 2 bay leaves
  • 1 teaspoon of black pepper
  • Finishing touches (optional):
  • 2 teaspoon of apple cider vinegar or lemon juice
  • roasted red pepper, diced 
  • 2 tablespoons of non-dairy sour cream
  • (optional) Air fried strips of ripe plantains
  • Diced avocado

Budget corner:

Black bean soup is a hearty dish that can be made even more cost-effective (and healthy) by making a vegan version! As it is vegan, it is made without meat, which can greatly help to make this dish at a low cost. Also, it is useful in the long run, as large quantities of the soup can be made in less than an hour and can be used to meal prep to save time (and money) for meals throughout the week! Another great option is a low sodium complete seasoning will allow you to control the salt added and save money, while still having a flavorful dish! 

 

 

Method:

For instructions using the Instant Pot:

  1. Turn the Instant Pot on the “Saute” setting. 
  2. Add oil and allow the pot to heat up, then add in the diced onion and saute until partly translucent. Add the finely minced garlic and saute for 2 more minutes.
  3. Add the red and green bell peppers and cook for 2 more minutes. 
  4. Press “Cancel” on the Instant Pot then add in the oregano, black pepper, smoked paprika, cumin, and bay leaves. Stir the mixture until the spices are fragrant. 
  5. Add the soaked black beans and vegetable stock. 
  6. Seal the lid on the Instant Pot.
  7. Pressure cook on high for 30 minutes. 
  8. Allow the pressure to release naturally for 15mins. 
  9. Remove the lid of the Instant Pot and use the immersion blender to blend the soup to desired consistency. 
  10. Add in the finishing touches – vinegar, and salt to taste. Finish with a dollop of non-dairy sour cream. Optional – add air fried strips of ripe plantains or diced avocado on top as a garnish.
  11. Adjust the seasoning and enjoy! 

 

Note: Soak the dried black beans overnight as it helps with the cooking process and is easier for the body to digest! Alternatively, 4 cans of black beans (rinsed and drained) can be used with 3 cups of vegetable broth. Put the Instant Pot setting to 20 minutes.  

 

Note: This can be made on the stovetop as well. Boil then simmer for 1hr-1.5hr until the beans are tender. Follow the same steps outlined above. 

 

Small healthy changes:

  • Instead Canned Black Beans with Added salt  > use No Salt  Black beans 
  • Instead of flavoring cubes or salted broth > Use Low sodium/salt vegetable broth and dilute with water
  • Instead of preserved or smoked meats >> Use Smoked paprika
  • Instead of butter or other fats  >> Use extra virgin olive oil/ avocado oil
  • Choose garnishes that are grilled, baked, air fried, broiled or fresh cut

 

Why did we make these changes?

 

Using black beans as our bean of choice for this soup is a strategic and beneficial decision due to their host of benefits! Black beans contain folate, vitamin B6, potassium, fiber and lack cholesterol which overall helps support heart health and lower the risk of heart disease. (1) 

Substituting vegetable broth for water can make a significant difference with the amount of sodium the soup would contain. According to the Dietary Guidelines for Americans 2022-2025, adults should aim to consume no more than 2,000 milligrams of sodium per day to avoid the risk of hypertension.(3) This small alternative would be most relevant for those with hypertension, chronic kidney disease and even those that simply want to watch their sodium intake! (2,3)

 

 

References

  1. https://www.medicalnewstoday.com/articles/289934
  2. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf 
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7369961/ 
  4. https://www.webmd.com/diet/himalayan-pink-salt-health-benefits#:~:text=behind%20these%20claims%3F-,Nutrition%20Information,reduction%20of%20about%20one%2Dthird. 

  

 

Non alcoholic piña colada:

Ingredients

  • 3 cups of fresh pineapple
  • 1 cup of ice
  • 1/4 cup vanilla infused coconut/almond creamer
  • ½-1 cup of water (for blending) and a splash of either coconut water or fresh pineapple juice to thin the consistency as desired. 
  • Coconut milk almond combination

Budget corner:

Canned pineapple in juice (not syrup) is a great shelf-stable and cost-friendly alternative to fresh pineapple. Pineapples are one of the most expensive fruits when eaten fresh. Using a canned version can help save money. To ensure no extra sugar is included, you can rinse the pineapple of its extra juices. For a thicker and more cost-friendly drink, rinse and freeze canned (no syrup) pineapple. If you are opting for fresh pineapple, buying a whole pineapple compared to pre-cut pineapple is cheaper. If buying a whole provides more pineapple than you need, you can dehydrate extra fruit in the oven or freeze the extras for smoothies! 

 

Method:

  • Place all of the pineapple, ice, vanilla infused coconut/almond creamer, and ½ cup of water into a blender
  • Blend until ingredients are smooth, adding more water as needed or splash of either coconut water or fresh pineapple juice to thin the consistency as desired. 
  • Pour into glasses, garnish with a slice of fresh pineapple and serve!

 

Small Healthy Changes: 

  • Instead of  heavy cream/condensed milk or evaporated milk >>use vanilla infused coconut/almond creamer 
  • instead of canned fruit in syrup juice  >>Use fresh cut pineapple 
  • No added sugar 
  • Instead of alcohol >>No alcohol 

Why did we make these changes? 

 

It limits added sugars, saturated fats, alcohol and is rich in antioxidants.

 

In addition to adding so much more flavor, using whole fruit instead of fruit juice allows us to cut down on sugar, calories and increase our fiber intake! (1) It’s also a great idea to obtain your 5 servings of fruit and veggies a day in fun ways just like in this drink! Eating lots of fruits and vegetables can manage your weight and potentially lower your risk of heart disease, heart attack and stroke.(2) Pineapple specifically is high in vitamin C which helps your body heal wounds, keep your teeth and gums healthy and even help absorb iron! (2) By making our own delicious drink we were also able to control the sugar we added (and relying on the natural sweetness of the puréed fresh pineapple) so that we could follow the recommendation to limit calories from added sugars to no more than 10% each day. (3) Lastly we limited saturated fats without compromising on flavor by switching heavy cream to delicious vanilla infused coconut/almond creamer. The reason we limit saturated fats to less than 10% of the total calories we eat and drink each day is because a diet too rich in saturated fats can increase your cholesterol level putting you more at risk for heart disease. (4) 

We hope you enjoy this nourishingly delicious drink and all its health benefits! 

Recipe adapted from: https://www.onelovelylife.com/virgin-pina-coladas/