What to Expect from Sister Vegetarian Recipes...

Sister Vegetarian knows the importance of nutrition without breaking the bank. In lieu of this, I keep the meals to a cost that anyone can create and still stick to a budget. I also include raw vegan meals. Sister has acquired a Raw Vegan Chef Certfication through The Raw Food Network-Ekaya Institute of Living Food Education. I love to cook meals from Africa, India, the Middle East, Greece, Italy, and the list goes on. When I cook, I call it traveling the world without leaving my home. I see cooking as a way to experiment and learn about other cultures, as I also learn more about my roots.

Enjoy the meals. Enjoy the travel. No Passport Required. Just an appetite for delicious and healthy meals.

Peace & Love, Sister Vegetarian.

Monday, December 21, 2009

Cuban Black Bean Soup with Brown Rice


Let's start the first recipe from our Cuban sisters: Cuban Black Bean Soup with Rice. I use Brown rice because of its nutritional value, and beautiful nutty flavor. Black Beans are the soul and heart of many beautiful vegetarian meals that takes you to Mexico, Spain, Cuba, Puerto Rico, Louisana....you can travel the world without leaving your kitchen!

Black Beans Fact: Popular in Latin American, Cajun, and Creole cuisines of South Louisiana.
Serves 4-8* If you only serve the beans and rice as a meal (no accompaniments), you will  get 4-5 servings
Total Cost: approx. $5.79
Cost per Meal (based on 4): approx. $1.45 per meal
Nutritional Value:
Black Beans (aka Black Turtle Beans): are a high source of protein, fiber, B vitamins, iron, zinc, phosphorus, complex carbohydrates and calcium. Black beans also have cholesterol-lowering fiber and lowers your risk of heart attack.
Brown Rice: Naturally good and more healthier than white rice. Here's the 411 on brown rice: Nutritional Value of Brown Rice

Ingredients:



• 1 lbs bag black turtle beans


• 8 cups of water


• 3 Tbsp olive oil


• 4 garlic cloves, minced


• 1 onion, chopped fine


• 1 tsp each ground cumin


• 1 tsp dried cilantro


• 1tsp ground paprika


• ¼ tsp. ground chipotle pepper


• 1 cup of frozen small cut carrots, or 1 cup chopped carrots


• 1 cup bell pepper chopped


• 1 cup of chopped celery


• 1 can diced tomatoes


• 1 TBSP parsley


• 1 tsp Braggs Sprinkle ** optional (you can also use Italian Seasoning)


• ½ tsp sea salt


• rind of one orange cut in quarters.


• juice squeezed from the above orange


• Brown Rice – amount to cook determined by you


Wash, Rinse beans. Take out beans that cannot be used.


Soak the beans 6-8 hours or overnight. If you forgot to soak, or do not have time for long soaking, boil the beans in water for 1-3 minutes, turn off heat, cover the pot and let them sit for one hour


Add 8 cups of water to pot with beans. Boil. Lower to simmer, and cook the beans for 1 hour.




As the beans cook, in a pan with olive oil sauté onions, garlic, cumin, cilantro, and paprika over medium heat. Sauté until onions are translucent. Add carrots and celery, sauté for 3-4 minutes more. Add peppers and sauté another 5 minutes. Add sea salt, chipotle pepper, parsley, and tomatoes. Simmer until the vegetables are tender.

Start cooking the brown rice according to package directions (normally 45 to 50 mins to cook brown rice).



After 1 hour, pour off 4 cups of the beans liquid into a measuring cup or bowl and reserve. 4 cups of water is left with beans in pot.



Add the sauté vegetables, orange rinds, juice from orange, and Braggs Sprinkle to the pot with the beans. Stir to combine beans and vegetable mixture. If you would like to add more water, use the reserved bean liquid and add as much as you like to make the soup thinner. Simmer for 30 – 45 more minutes until beans are tender.





Serve on a bed of rice.

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