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17
FALL RECIPE
Simple Black Bean Soup
(serves four)
In Ayurveda, beans are known to nourish superficial as well as deep tissue layers,
especially the muscle tissue, which makes them a strong addition to a vegetarian
diet. Cumin and coriander stoke the digestive fire, and beans are always prepared
with digestive spices in Ayurvedic cooking. Serve this thick soup over a cooked
grain, with a sprouted grain tortilla or dosa—or you may find it is filling enough
on its own.
Ingredients
3 cups cooked black beans
1 ½ cups cooking water from the beans (or vegetable broth)
2 large carrots, chopped
2 large leaves Swiss chard, chopped
1 tsp turmeric powder
1 tsp ghee
1 ½ tsp cumin seeds
1 tsp coriander powder
½ tsp salt
Optional Garnishes: sliced avocado, chopped fresh cilantro, chopped fresh
tomato (in moderation), dollop of yogurt.
Directions
In a large saucepan, bring the beans, water or broth, vegetables, and turmeric
powder to a boil over high heat. Cover and simmer on low heat for 15-20
minutes, until the vegetables are soft.
While the beans and veggies are cooking, warm the ghee in a small frying pan
over medium heat. Add the cumin seeds and sauté until you can smell them,
just 2-3 minutes. Remove them from the heat right away. Add the seasoned ghee
and coriander powder to the pot with the beans and continue to simmer 5 more
minutes. Remove from the heat and stir in the salt.
Use an immersion hand blender to process the soup to the desired consistency.
Blending only about half of the beans and vegetables will give your soup a creamy
base with a hearty texture.
Serve in a bowl with avocado slices, diced tomato, or a dollop of fresh yogurt
and sprinkle with chopped cilantro.
NOTE: if you have trouble with gas when you eat beans, cook them a very long
time, until the beans begin to break apart. Because the beans are blended up in
this soup, the skins will be easier to digest than if they were whole.
Kate O’Donnell, author of The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living
Well, is an Ashtanga yoga teacher, a nationally certified Ayurvedic practitioner, and an Ayurvedic
yoga specialist. She is on the faculty for the Kripalu School of Ayurveda and for Ayurvedic Health
Education trainings. She lives in Boston. (recipe photo by Cara Brostrom) www.kateodonell.yoga