| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Dairy | 4star, Soup, Xport | 3 | Servings | |
INGREDIENTS
| 1 | c | Hot water, for soaking |
| 1/4 | c | Dried tomatoes, 6 pieces |
| 1 | T | Extra light olive oil |
| 1 | Sweet onion, slice into | |
| rings as thin as you can | ||
| 1 | pn | Salt |
| Sugar substitute, equivalent | ||
| to 1tsp | ||
| 2 | c | Cooked black beans, rinsed |
| and drained | ||
| 1 | c | Canned tomatoes, chopped and |
| peeled drain and reserve | ||
| the juice | ||
| 2 | c | Vegetable broth, see detail |
| 1 | Garlic clove, pressed or | |
| smashed | ||
| 1 | t | Cre-ole spice, pat or |
| less see recipe | ||
| 1 | t | Fresh lime juice, or malt |
| vinegar | ||
| 1/2 | t | Orange zest |
| 2/3 | c | Cornbread mix, Callender's® |
| 1/4 | c | Corn kernels |
| Water | ||
| 2 | T | Chopped fresh cilantro |
| coriander | ||
| 3 | T | Shredded lowfat cheddar |
| cheese or monterey jack | ||
| cheese optional |
INSTRUCTIONS
In a large, heavy soup pot heat the oil and add the onion; saute with a little salt and a little sugar; to brown and carmelize (about 20 mins). Meanwhile... - Puree 1/2 cup of the beans, adding water to smooth (consistency of ketchup) - Strain the water used to soak the (sun-) dried tomatoes and measure; add the reserved juice from the can of tomatoes. Add water or broth to make a full 2 cups of broth for the soup. Chop the tomatoes. When the onions are ready, add the 2 cups of broth, the chopped tomatoes and the rest of the soup ingredients. Reduce heat and simmer, partially covered, about 30 mins to 40 mins (until flavorful). Heat over to 400F. Mix the cornbread mix with the corn and enough water to make the dough spread-able or dollop-able. Transfer helpings of the soup to individual oven proof (pottery) soup bowls; sprinkle with chopped cilantro. Dab with cornbread. (Do not dab the cornbread on too thick). Sprinkle with cheese. Arrange bowls on a sturdy cookie sheet. Bake; 12 to 14 minutes until the cornbread has baked. Serve with a mixed green salad that include spinach, endive, red cabbage, etc. Makes about 4 cups, or 3 bowls: 510 calories, 12.3 g fat, 21.1 % cff, high salt unless you purchase low salt beans and tomatoes. Inspired by a recipe in James McNair's Beans & Grains (1997) Tip: instead of grating the soft, reduced fat cheese, use a vegetable peeler to shave off thin slices. Refrigerate the third helping and zap in the microwave, on HI about 2 mins, rotate, zap about 1 min more (700 watts). Let stand about 1 min. The Cre-ole spice blend gets stronger as they cook. Recipe by: Hanneman 1997 March Posted to Digest eat-lf.v097.n086 by PATh <phannema@wizard.ucr.edu> on Mar 29, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 2524
Calories From Fat: 969
Total Fat: 108.1g
Cholesterol: 1040.6mg
Sodium: 2158.9mg
Potassium: 3686.7mg
Carbohydrates: 49.6g
Fiber: 12g
Sugar: 11.9g
Protein: 322.3g