food 4 tots

Black beans soup

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In our healthy promoting diet, black bean is an exceptionally great legume with its unique and solid nutritional profile. They are an excellent source of molybdenum, fat-free high quality protein, dietary fiber, flavonoid anti-oxidants (anthocyanins), vitamins (B1) and minerals (folate, manganese, magnesium, phosphorus and iron). It also contains a small amount of omega-3 fatty acids which is about 3 times more than other beans.

A list of health benefits derived from black beans is as follows:
– detoxifying sulfites (note: sulfites are a type of preservative commonly added to prepared foods)
– lowering cholesterol
– good choice for individual with diabetics, insulin resistance or hypoglycemia
– preventing constipation and digestive disorders.
– rich in antioxidants
– acts as a protection against cancer
– stabilizing blood sugar levels
– increasing your energy
(Source: WHFoods)

Now, the question is how to incorporate black beans in your meal plan? If you do a search online, you may find a variety of cooking methods for black beans. But today, I share with you a very simple and easy black beans soup which I used to drink as a child.

The recipe is adapted and modified from here.

Ingredients:
150g black beans
300g pork ribs
15 nos red dates (removed seeds)
2 slices of ginger
1200 ml water

Methods:
1) Put black beans in a frying pan and dry fry over a medium-low heat until the beans’ coat starts to crack slightly. Dish up and rinse. (Note: this method is to remove the smoky smell from the beans.)
2) Blanch pork ribs over boiling water. Rinse, drain and set aside.
3) Bring water to a boil and add in all ingredients.When the water re-boils, reduce the heat and simmer for another 2 hours.
4) After 2 hours, turn off the heat and serve.




My Legume Love Affair is created by Susan of the Well Seasoned Cook. This phenomenal event draws a large volume of entries each month. This month, MMLA 10th helping is hosted by Courtney of Coco Cooks. You can participate by submitting an entry which must be either a starter or dessert before 30 April 2009. Click here for the host line-up.

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48 Comments

  1. Craftpassion says:

    Can I have a sip, please!!!! I love black beans soup. I feel like I can smell the aroma of the soup you cook in my mind.

  2. Little Inbox says:

    I love to cook black bean soup with pork ribs and garlic. Yummy! I will try your recipe to add red dates and ginger too.

  3. Pearl says:

    i don’t think i’ve ever made a dish with black beans.. mm thank you for sharing!

  4. Food For Tots says:

    Craftpassion: No problem! You are always welcome!

    Little Inbox: Garlic? Sounds interesting! Let me know the outcome after trying it out. 😉

    Pearl: I think I can guess what kind of soup you like. Hehehe!

  5. Little Corner of Mine says:

    I love this soup! My mom used to say drinking black bean soup can keep our legs strong, not sure how true is that.

  6. Bits of Taste says:

    Emmmmmm…. one of my favourite soup! Love it.

  7. Anggie's Journal says:

    i took this soup quite alot during my previous confinement… yah … a good healthy soup … but i still prefer the normal “white beans soup” 🙂

  8. Rasa Malaysia says:

    LK – I didn’t like the soup growing up, but now I kinda miss it. Haven’t had it for a while.

  9. Selba says:

    What an interesting soup! I would love to try it 🙂

  10. ck lam says:

    I missed those days when my grandmother boiled this soup for us. Her version is the same as yours but she uses pork ribs and the tail. The texture of the tail is very smooth.

  11. mycookinghut says:

    Never tried black bean soup before but my mom makes quite similar with peanuts..soup is always a must for her being cantonese!!

  12. glamah16 says:

    Whata delicious dish. Thank you for your entry.

  13. Food For Tots says:

    LCOM: For Chinese soup, diff combination of ingredients will have diff effects to our body. So there is a possibility that her statement is correct. Is the combination used by your mom similar to this link?

    BOT: Have not heard from you before? Which combo did you use to boil this soup?

    Anggie’s Journal: I didn’t drink this soup during my confinement. Oh no! I can’t recall exactly all the soups I drank during the confinement! What happened to my brain!!!!! LOL!

    Bee(RM): Maybe you can boil some of your favourite soups now and post them in your blog for sharing. 😉

    Selba: New to you?

    CK Lam: Judging from the extra ingredients she used, I guess her version will be super-delicious. 😉

    Mycookinghut: I luv peanuts soup but still haven’t introduced peanuts in my son’s diet yet. Now soup is also a MUST for my boy. 😉

    Courtney (Glamah16): Tks for your kind comments. You are welcome!

  14. Bee Yinn says:

    The thing about boiling soup with beans is they take forever to cook. I have no patience to wait as I will be very hungry waiting for it. LOL.

  15. tigerfish says:

    Tonic soup! The essence shd be all in the soup, yah? ;p

  16. Kong-Kay says:

    nice looking soup. this particular one is not my dept. in the house, someone else does it. i think i’ll have a go at it with the slow pot on of these days.

  17. Food For Tots says:

    Bee Yinn: I can truly understand your situation. How about trying to soak the beans overnight and boil them on weekends? Usually, it takes only 2 hours of simmering and the beans turn out to be very soft. It is good to drink some nutritious soup once it a while. 😉

    Tigerfish: From what I read, to enjoy the full benefits of Chinese soup, both the ingredients and soup are equivalent important.

    Kong-Kay: Unfortunately my “other” department is only specialised in advisory job on the dishes. Oh, you just remind me of my under-utilised slow pot now. Hehehe!

  18. beachlover says:

    interesting soup!! I never have this soup b4..wonder why my mom never cook us this soup..Must try your recipe soon!

  19. Big Boys Oven says:

    nice nice i love this soup and awesome delicious one! thanks for sharing!

  20. Food For Tots says:

    beachlover: A nutritional soup that not to be missed in our diet! Hope your family like it.

    Big Boys Oven: Tks! Is soup a must in your family too?

  21. Dora says:

    My chef usually cook black beans, peanuts and pork ribs soup!

    Wow! SO amazed that black beans are actually natural healthy “pills”! 😉

  22. babe_kl says:

    i loved this soup but never fry them first nor add in ginger. i use my pressure cooker, just needed 20 mins only to make the soup. 😀

  23. noobcook says:

    I love the thick, rich flavour of black bean soup, my mum used to cook it a lot when I was young. Your lovely soup brings back fond memories 🙂

  24. Food For Tots says:

    dora: So r u going to consume more this natural healthy “pill” now? 😉

    babe_kl: I personally prefer Chinese soup to be cooked using either simmering or double-boiling methods. Your method sounds interesting to me! Just wonder whether it will produce the desired essence to the soup with such a high heat. 😉

    noobcook: Yeah, this soup does bring back fond memories to me too!

  25. cariso says:

    I love this soup too!

  26. ICook4Fun says:

    I just love this soup. Been years since I had this. I wonder if I can get black beans from the Asian store.

  27. Big Boys Oven says:

    yes yes my mum and aunt always make sure there is a bowl of soup for everyone who dine at home! 🙂

  28. Claire says:

    I discovered your blog today and I’m fascinated with your recipes! Will try them soon =)

  29. Food For Tots says:

    Cariso: Me too!

    ICook4Fun: Is black bean widely used in Western cooking? If so, it should be no problem to find them in the local store.

    Big Boys Oven: I am so jealous of you! Sounds like you r a Cantonese like me. 😉

    Claire: Tks for dropping by and your kind comments. Do come over more often.:)

  30. New Kid on the Blog says:

    this is very good soup of those on confinement. 🙂

  31. Valerie k says:

    Love this soup, my mom is a soup person although we are Hakka! My Chinese sin seh recommended legumes and making soup with bones since I am pregnant, the first thought came to mind was black bean soup. I stumble your blog just in time. I will use ham shanks since pork ribs (Singapore style) are not readily available in the US.
    I hope you like my hometown, Singapore!

    • food-4tots says:

      Valerie K: Tks for dropping by at my blog. Congratulations on your pregnancy! Yeah, Singapore is a wonderful place – good public transportation system, excellent hygiene and last but not least great libraries! 😉

  32. Pam says:

    I love black bean soup – this looks terrific.

  33. Susan says:

    Gorgeous photos and a lovely recipe! Smells good from here. : )

  34. Sally says:

    This looks great…I love it with peanuts too.

  35. lilmspep says:

    Hi may i ask if this soup is suitable for preg woman too?

    • food-4tots says:

      Lilmspep: According to this source (http://pregnancy101.org/what-to-eat-when-pregnant/), legumes such as lima beans, black beans, black-eyed peas and chickpeas are good source of folic acid. So making this soup (preferably after your 1st trimester) is a good way for you to get some folic acid. However, different person has different health condition. Thus, I suggest that you consult your gynae about it. Hope it helps!

  36. SIR FAmily says:

    Hi, can i replace the pork with chicken?

  37. junemom says:

    hi there,
    my mom also taught me to cook this in a slow-cooker, but i usually let it cook through low heat for 1-2hours.
    The beans are very soft, and the essence all came through the soup.

    Just like one of them mentioned above, she didn’t ask me to put ginger too.
    I will try today and if there is any big difference.

    Thanks

  38. junemom says:

    oooo.. i think i know why you needed to put te ginger.
    As i was frying the beans, it does produce a little bit of burnt smell.
    Maybe that is the reason why ginger is needed to expel the smell, and maybe also to add a little but of “yang” to the soup??

  39. Sue says:

    Came across this recipe will researching soups! My mom made this for me with pork tail bones meant to cure backache and it worked like a charm!

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