Sunday, September 20, 2015

Soup of the Day... Black Bean Soup with Ham

Photo from SB Canning



Black Beans... Good for your heart!
Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon). You won't find this outstanding protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood. The almost magical protein-fiber combination in legumes—including black beans—explains important aspects of their health benefits for the digestive tract, the blood sugar regulatory system, and the cardiovascular system. Each area of systems benefit has a strong research basis.

Today's recipe... Remember... Disclaimer: Some folks don't always follow updated USDA canning methods, they may live in another country where the standards are not the same, they may use heirloom methods passed down through the generations, they may choose other canning methods not recommended. Use this recipe at your own discretion, or adapt it to your own method. I am sharing these recipes EXACTLY as they were sent to me and take NO responsibility for them.
Black Bean Soup with Ham
from sbcanning

1 lb. bag of dried black beans 

2 med. Onions, one halved and one finely diced. 

4 carrots diced 

3-4 cloves garlic, minced 

1 any hot pepper seeded and diced (optional) 

2 ½ quarts of chicken stock

2 cups ham diced 

2 tsp. ground cumin 

3 tsp. kosher salt (adjust to taste) 

1 ½ tsp. fresh ground black pepper 

½ tsp. cayenne pepper (optional) 

2 tsp. Mexican Oregano 

Sort, and wash beans. Soak overnight in bowl with enough water to cover by 3 inches. Drain, rinse and put in a pot, cover with cold water by 3 in. Add the onion cut in half. Bring to a boil, reduce heat, simmer for 30 min. In another pot combine chicken stock, spices and vegetables. Allow to simmer for 5 minutes until heated through. Strain beans, discard liquid and onion. 

Strain stock, reserve vegetable and stock. In a hot pint or quart jar fill ¼ full of beans, add ¼ cup vegetables and ham add stock leaving 1 inch headspace. Remove air bubbles adjust level to 1 inch, wipe rim and add lid. Pressure can pints for 75 minutes, quarts for 90 min. at 10 lbs. or on 11 on dial gauge. Makes about 6-7 pints or 3-4 quarts.

Tomorrow's Soup of the Day... another Black Bean Soup

2 comments:

  1. Love Pressure canning black beans in any form. Wanted to email you on a personal note is there an email I can ? Mine is canarella@sbcglobal.net. Do not want to bother you but had a question! xoxo Happy Sunday now go to church missy!

    ReplyDelete

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