Pongo Power's October Nutrition Highlight is Black Bean Soup.
Halloween is a time for eating loads of candy and it is the start of our holiday eating festivities! While candy is delicious, you can't eat candy for EVERY meal. Today we share why we love black beans and a recipe for delicious Spooky Spiderweb Black Bean soup!
Black beans are a staple in my house. We all like them, they are simple to make, and easy to incorporate into all kinds of meals.
*Some of the main benefits of black beans are said to be:
- They help in maintaining healthy bones
- Lowering blood pressure
- Managing diabetes
- Warding off heart disease
- Preventing cancer
- Healthy digestion
- Weight loss
Black beans are high in protein and fiber.
Black beans contain quercetin and saponins which can protect the heart.
With fall here, I find myself craving more soups and stews. Here is a fun, festive, and spooky way to serve black bean soup this Halloween!
Spooky Spiderweb Black Bean Soup Recipe
Step 1: Preparing Your Beans
There are a few ways to prepare beans, ranging from easy (canned beans) to hard (soaking dry beans and cooking on the stove top). Whatever your comfort level is: go with that. I will say though, for the longest time, I had a fear of dried beans. Then, COVID hit and I found myself with a lot more time, and a lot more bulk food items! I highly encourage you to give dried beans a try.
For every cup of dried beans (a cup to a cup and a half will suffice), you will double the amount of water that they soak in. The night before you plan to make soup, soak your beans in a big bowl with water on your countertop.
Step 2: Making The Soup
The next afternoon, rinse your beans, put them in a large pot with equal parts water and let them cook low and slow.
Do not salt until the very end!
Trust me, I have made the mistake of putting even the tiniest amount of salt in, before the beans break down. It's a disaster.
Let cook for one to two hours. Once the beans have broken down a bit and are soft, season to taste.
Optional: use an immersion blender to make a bisque once the beans have cooked. Add seasoning after this.
Step 3: Spice It Up
This is totally optional but, I like to put some fresh pico de gallo in my black bean soup for a little brightness and flavor.
Step 3: Garnish Away
Put sour cream into a squeeze bottle (or, you can cut the corner off of a bag) and make a swirl design in the soup. You can use a knife or a toothpick to draw lines out from the center creating a web.
Step 4: Serve!
Have fun with this and send us your festive pics!
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Meet the Author
NASM Certified Personal Trainer
Kristen is a National Academy of Sports Medicine certified personal trainer, who also holds a master's degree in social work from Fordham University. She has a strong interest in the interconnectedness between physical health and mental well-being that led her to pursue a career in personal training. Kristen works to promote healthy and happy lifestyles by coaching her clients through safe and fun workouts designed to help them achieve their personal goals.
Growing up as a competitive figure skater and ice hockey player, movement and physical fitness have always played a central role in her life. Kristen is an avid snowboarder and enjoys spending time outdoors hiking and biking with her family.
“I love helping my clients reach their wellness goals by designing fitness programs that can be incorporated into a balanced lifestyle. My goal is to make working out a fun part of your routine!”
If you'd like to train with Kristen, shoot her an email at firstname.lastname@example.org!