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1 c Hot water, for soaking
1/4 c Dried tomatoes, (6 pieces)
1 tb Extra light olive oil
1 lg Sweet onion, slice into
-rings as thin as you can
1 pn Salt
Sugar substitute, equivalent
2 c Cooked black beans, rinsed
1 c Canned tomatoes, chopped and
-peeled, drain and reserve
2 c Vegetable broth, see detail
1 sm Garlic clove, pressed or
1 ts Cre-ole spice (pat), or
-less, see recipe
1 ts Fresh lime juice, or malt
1/2 ts Orange zest
-FOR BAKED TOPPING-
2/3 c Cornbread mix, Callender’s?
1/4 c Corn kernels
2 tb Chopped fresh cilantro,
3 tb Shredded lowfat cheddar
-cheese or monterey jack
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
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