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Healthy stuff right from the Blue Zones

Published 11:53am Tuesday, June 24, 2014

Lia Miller’s black bean soup

This black bean soup from the Minneapolis-based Blue Zones organization is perfect for chilly fall and winter evenings. It makes a perfect appetizer or main dish. Of course, it is always better the next day.0624.BlueZones.spread



1 pound dried black beans

3 quarts water

2 bay leaves

Half to 1 cup of the best extra virgin olive oil

1 or 2 large red bell peppers seeded and

chopped (though i often use just 1)

2 shallots, chopped

1-2 onions, chopped

8 cloves garlic, chopped

1 Tbsp. ground cumin

2 Tbsp. dried oregano

1 Tbsp. sugar

2 Tbsp. salt

1 red onion, diced, for garnish (optional)

8 ounces sour cream, for garnish (optional)



Place the beans in a nonreactive pan. Cover with the 3 quarts of water, add the bay leaves, and bring to a boil. Reduce the heat and simmer the beans for 2 1/2 to 3 hours, stirring frequently and adding more water if necessary to keep them well covered.

Meanwhile, heat the olive oil in a sauté pan or skillet. Sauté the bell peppers, shallots, and onions over medium heat until the onions are translucent, about 15 minutes.

Add the garlic, cumin, dried oregano and sauté for an additional 2 minutes. Remove from the heat and let cool slightly.

When the beans are almost tender, add the onion/pepper mixture, sugar, and salt to the beans and cook until just tender, 20 to 30 minutes. Adjust the seasonings, garnish with the red onion and sour cream, and serve.