Black Bean Soup
Everything is in the green zone here! No wonder, because the small legumes are full of fibre, folic acid, potassium and magnesium. Folic acid provides for sufficient red blood cells, potassium for the right pressure in the cells and magnesium for nerves like wire.
Served with a slice of wholemeal bread, you increase the biological value of the protein from the beans: The combination of cereals and legumes ensures its better absorption and utilization in the body.
(Percentage of daily recommendation)
|Calorie||352 kcal||(17 %)|
|Protein||26 g||(27 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||36 g||(24 %)|
|Sugar added||0 g||(0 %)|
|Roughage||16.5 g||(55 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.5 mg||(21 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||6.7 mg||(56 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||243 μg||(81 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||12.8 μg||(28 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||33 mg||(35 %)|
|Potassium||1,446 mg||(36 %)|
|Calcium||200 mg||(20 %)|
|Magnesium||146 mg||(49 %)|
|Iron||6.6 mg||(44 %)|
|Iodine||3 μg||(2 %)|
|Zinc||2.4 mg||(30 %)|
|Saturated fatty acids||1.5 g|
|Uric acid||209 mg|
Soak beans overnight in cold water.
Drain excess liquid on the following day.
Peel the onions and garlic and finely chop.
Rinse celery, de-thread if necessary and cut into 1 cm (approximately 1/2-inch) cubes. Halve pepper, remove seeds, rinse and cut into 1 cm (approximately 1/2-inch) cubes.
Heat 1 1/2 tablespoons oil in a pot. Add onions, garlic, celery and bell pepper and sauté 3 minutes until onions are translucent.
Add beans. Pour in vegetable broth and bring to a boil.
Cook over low heat for just under 1 1/2 hours over medium heat, using a slotted spoon to skim excess foam. After 1 hour of cooking, add cumin, curry powder, bay leaves and tomato paste.
Remove bay leaves from the bean soup. Puree half of the bean soup with an immersion blender or in a food processor, then pour back into the pot.
Cut tofu into 2 cm (approximately 3/4-inch) cubes. Squeeze 2 tablespoons of juice from the lime.
Heat the remaining oil in a pan and sear the tofu until golden brown on all sides. Add tofu to the soup and season with lime juice, salt and pepper.