Black-Eyed Bean Soup

Creamy and delicious vegan recipe. It’s a typical dish from Tuscany, whether as a less brothy side dish or as a soup, or even with pasta.
A wonderful comfort food from grandmothers, but relevant for today’s health and fitness enthusiasts.
Black-eyed beans have numerous properties.
Many studies have confirmed that a modest amount of beans, consumed regularly, can help prevent and treat several degenerative diseases such as diabetes, increased blood cholesterol, high blood pressure, various types of cancer.
Their consumption can therefore help prevent binging and hunger attacks, providing the body with a constant supply of energy;
They are friends of the intestine: beans contain both soluble and insoluble fibers, thus having a dual effectiveness on intestinal functionality.

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Difficulty: Very Easy
Cost: Economical
Rest time: 12 Hours
Preparation time: 5 Minutes
Portions: 4
Cooking methods: Boiling, Pressure Cooker
Cuisine: Italian Regional
Region: Tuscany
Seasonality: Autumn, Winter, and Spring

476.03 Kcal

calories per serving

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Energy 476.03 (Kcal)
Carbohydrates 53.72 (g) of which sugars 7.35 (g)
Proteins 18.28 (g)
Fat 21.11 (g) of which saturated 3.94 (g)of which unsaturated 5.29 (g)
Fibers 11.77 (g)
Sodium 440.55 (mg)

Indicative values for a portion of 450 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

Let’s do the shopping

8.8 oz dried black-eyed beans (or 26.5 oz cooked)
2 leaves bay leaf
2 leaves sage
1 onion (medium)
1 clove garlic
4 tbsps extra virgin olive oil
17.6 oz peeled tomatoes (or chopped)
2 tsps broth cube (vegetable)
as needed bread croutons
as needed water

Black-Eyed Bean Soup

Tools

What we need to do

2 Pots
1 Immersion Blender

Steps

To prepare

You must soak the beans the night before.
After the soaking time, I don’t change the water because I don’t use baking soda, but if you want to use it, you should change the water.
Put the soaked beans in a pot with water and bay leaves.
Cook in a regular pot for about 1 and a half hours, or in a pressure cooker for 20 minutes from the onset of the whistle.
At the end of the cooking, drain the beans, but don’t discard the water as it’s rich in minerals, and you can use it to extend the soup or cook pasta.
In a second pot, add the oil, sage leaves, unpeeled garlic, and chopped onion.
Gently sauté until the onion turns golden.
Then remove the garlic, and pour in the pot the chopped or peeled tomatoes, which you should break up with a wooden spoon.
Mix and incorporate 3/4 of the beans and the broth cube.
Let it cook for about 15 minutes over low heat.
Meanwhile, take the beans you set aside and blend them with an immersion blender.
Add the bean puree just before turning off the heat.

Adjust the salt.
Now the Black-Eyed Bean Soup is ready, serve it with croutons.