WA S H I N G T O N B E A C O N — J A N U A R Y 2 0 1 4
Say you saw it in the Beacon | Fitness & Health
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Southwestern bean soup is a meal in itself Most recipes call for canned beans, as though they were the only option. Using them is exquisitely convenient, but making dried beans is almost as easy and much less expensive. Hear me out, please, before you turn the page. I sometimes use canned beans when cooking for myself, so I’m not an uncompromising purist. But no canned brand matches the flavor and texture of homecooked beans — certainly not after you rinse canned beans to reduce their sodium content and remove the remains of canned “bean juice.” Some dried beans do not require long soaking or hours to cook. For example, the black-eyed peas for this recipe need just a four-hour soak. They cook in 30 to 40 minutes, about what it takes to make a nice pot of soup. Or use the quick-soak method and black-eyed peas will be ready in only two hours. Of that time, only 10 minutes involves you; the rest, while the beans soak and then simmer, is untended. For this method, bring the dried peas to a boil in a large pot, like cooking pasta, then remove from heat, cover and set aside for 1 hour.
Drain, replace the water, and cook until the beans are tender, about 40 minutes. This soup — almost a stew thanks to all the good stuff in it — includes what southwestern Native Americans called the three sisters – beans, corn and squash. Warming and aromatic with smoked paprika, it makes a complete winter meal.
Southwestern Bean Soup 3/4 cup dried black-eyed peas, or 1 3/4 cup frozen, or a 15 oz. can, no salt added, rinsed and drained 1 Tbsp. extra virgin olive oil 1 medium red onion, chopped 2 cups chopped butternut squash, in 3/4-inch pieces 4 cups fat-free, reduced-sodium chicken or vegetable broth 1 cup frozen yellow corn 1 1/2 tsp. dried oregano 1/2 tsp. smoked paprika 1 cup steamed beet greens or chard (4 cups raw, chopped) Salt and freshly ground black pepper, to taste 1/3 cup chopped cilantro, optional, for garnish
Soak dried black-eyed peas in 3 cups water for 4 to 6 hours. (If using frozen or canned black-eyed peas, skip these first steps.) Drain in colander, then transfer soaked peas to medium saucepan. Add 3 cups water and set pot over medium-high heat. Cover, leaving lid slightly ajar. When water boils, reduce heat to simmer and cook peas for 30 minutes, or until tender. Drain in colander, and set cooked beans aside. Or refrigerate, tightly covered, for up to 3 days. In large saucepan, heat oil over medium-high heat. Add onions and cook, stirring, for 1 minute. Add squash, stir to combine and coat with oil, and cook 1 minute. Cover pot tightly, reduce heat to medium-
low, and cook for 5 minutes. Add broth, corn, oregano and paprika. Cover and simmer soup until squash is tender, 10 minutes. Add greens and black-eyed peas and cook, uncovered, for 5 minutes. Season soup to taste with salt and pepper. To serve, divide soup among 6 wide, shallow soup bowls. Sprinkle cilantro over each serving, dividing it evenly among bowls. Makes 6 servings. Unused portion can be refrigerated for use the next day. Per 1½ cup serving: 158 calories, 3 g. total fat (<1 g. saturated fat), 27 g. carbohydrate, 9 g. protein, 4 g. dietary fiber, 428 mg. sodium. — The American Institute for Cancer Research
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Nutrition wise From page 22 from the freezer without thawing it first. However, to add frozen spinach to a casserole or pasta dish such as lasagna, your dish may turn out best if you do first thaw it (using the microwave makes it quick and easy), then place in a sieve or colander and use a large spoon to squeeze out the excess water. By squeezing this water into a bowl, you can refrigerate it and save to add to soup or pasta sauce, thus avoiding loss of vita-
min C or other water-soluble nutrients. The American Institute for Cancer Research offers a Nutrition Hotline, 1-800843-8114, from 9 a.m. to 5 p.m. Monday through Friday. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietitian will return your call, usually within three business days. Courtesy of the American Institute for Cancer Research. Questions for this column may be sent to “Nutrition Wise,” 1759 R St., NW, Washington, DC 20009. Collins cannot respond to questions personally.
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