BLACK BEAN SOUP WITH SWEET POTATOES

Cuba

Black beans, sometimes called black turtle beans, are found in Mexican markets. They are used in the cuisines of Cuba as well as those of Mexico and South America. The small black beans, when cooked, make a rich dark gravy. Cubans call this soup sopa de frijol negro and serve it with rice and fried plantains (cooking bananas). It can also be made with red kidney beans. after eating this soup, dance a little salsa into the night.

INGREDIENTS

• 1 cup (200 g) dried black beans, picked over and rinsed
• 1 medium onion, peeled and chopped (about 1 cup)
• 6 cups (1½ L) water
• 2 medium carrots, peeled and cut into ½-inch (1.2-cm) pieces (about 2 cups)
• 4 medium sweet potatoes (2 pounds or 1 kg), peeled and cut into 1-inch (2.5 cm) pieces (about 4 cups)
• 1 teaspoon sea salt

Sauce

• 3 tablespoons olive oil or vegetable oil
• 1 can (15 ounces or 450 g) crushed tomatoes
• 3 cloves garlic, peeled and finely chopped
• 3 tablespoons chopped fresh oregano or 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon sea salt
• ¼ teaspoon ground cayenne, or to taste

METHOD

• Cover beans in 5-inches (12.5 cm) of water and soak overnight.
• Drain water from beans in a colander.
• Put beans, onion, and 6 cups water in a soup pot over high heat and bring to a boil.
• Reduce heat to low, cover, and cook 1 hour.
• Stir in carrots, potatoes; cook, covered 45 minutes.
• Add salt and continue cooking for 15 minutes or until beans are soft when squeezed and there is a nice rich gravy. (adding salt in the beginning prevents the beans from cooking.)

MIND REFRESHER

Stir ingredients with a present-moment mind, observing whatever is passing in mind,

• Make sauce while beans are cooking: heat oil in a small skillet over medium heat.
• When oil is hot, add tomatoes, garlic, oregano, ground cumin, salt, and cayenne. Reduce heat to low, cover, and cook 10 minutes.
• Set aside.
• Stir tomato mixture into cooked beans; heat 15 minutes to blend flavors.

Serves 8

YELLOW SPLIT PEA SOUP WITH SPICED BUTTER

English

In the English countryside outside Cambridge is a house called the Old Vicarage, which used to be the priest’s house for the church across the way. A wonderful family owns it and raised their six children there. In the summers, they rent the place to groups. The mother, father, and children do the cooking and serving. The food is always from their garden or bought from the local market or farms. The table for lunch fare is set with a large steamy bowl of soup, platters of garden-fresh salads, country bread, seasonal fruit, and a yummy dessert. This recipe is one of theirs. The creamy yellow soup is set off by a dollop of red spicy butter and served with warm pita breads. Any leftover butter can be used for topping potatoes, pasta, or tofu.

INGREDIENTS

• 1½ cups (350 g) split yellow peas
• 6 cups (1½ L) water
• 1 medium onion, peeled and roughly chopped (about 1 cup)
• 2 large sprigs fresh mint
• 2 tablespoons olive oil, the best you have
• 1 teaspoon sea salt
  BUTTER
• ½ cup (125 g) butter, softened
• Fresh cilantro leaves (about ½ cup)
• 4 green onions, roughly chopped (about 1 cup)
• 4 cloves garlic, peeled
• 2 teaspoons ground paprika
• 2 teaspoons chili powder
• 2 teaspoons ground coriander
• 2 teaspoons sea salt

METHOD

• Pour split peas into medium bowl, cover with cold water, and soak overnight
• Drain peas in colander, rinse, put into a soup pot, cover with 6 cups (1 L) water, and bring to a boil over high heat.
•  Stir in onion, mint, and olive oil; reduce heat to low.

MIND REFRESHER

Stand straight, breathe normally,and take in the aroma of the soup; concentrate on this aroma for 30 seconds.

• Cover and cook 1 hour or until peas are tender when crushed against the side of pot.
• Make butter while soup is cooking: Put all butter ingredients into an electric blender or food processor and blend until smooth.
• Transfer to serving bowl and chill.
• Blend soup in an electric blender or food processor until smooth.
• Return to soup pot and heat over medium heat until thickened.
• Ladle into soup bowls and stir in a generous spoonful of spiced butter.

Serves 4–6

RED BEET BORSCHT

Tajikistani, from Dauchanbe
 

Because Central Asia is so cold, the people rely on culinary staples that are substantial and warm. The vodka helps, but a hearty root-vegetable soup like borscht gives the body a nourishing zip. First the beets are cooked whole to make a broth. Then other vegetables are added and all are cooked to make a colorful, richly flavored soup that gets even better the next day. To make cleanup easy, chop and clean the vegetables on a newspaper; to make the job faster, chop them in a food processor.

INGREDIENTS

• 3 medium beets (500 g) whole, leaves and stems discarded
• 10 cups (2½ L) water
• 2 tablespoons olive oil or vegetable oil
• 1 small onion, peeled, halved, and thinly sliced (about ½ cup)
• 1 medium tomato, peeled and chopped (about ½ cup)
• 3 medium Yukon gold or white potatoes (12 ounces or 350 g), 
  peeled and grated (about 2 cups)
• 2 large carrots, peeled and grated (about 1½ cups)
• ¼ medium-head green cabbage, finely shredded (about 4 cups)
• 1 bay leaf
• 1 teaspoon sea salt
• Freshly ground black pepper
• 3 tablespoons finely chopped
• Fresh dill
• 3 tablespoons finely chopped fresh flat-leaf parsley
• Sour cream or crème fraîche

MIND REFRESHER

Stand straight, breathe normally, and concentrate on your in-and-out breaths for 30 seconds. As your thoughts run here and there, keep coming back to your breath.

METHOD

• Put whole beets and water into a large pot over high heat and bring to a boil.
• Reduce heat to low, cover, and cook 30 minutes.
• Heat oil in a small skillet over medium heat. Stir in onions and cook, stirring occasionally, until soft.
• Stir in tomato and cook a few more minutes.
• Add onion and tomato mix, potatoes, carrots, cabbage, bay leaf, salt, and pepper to soup pot,        cover, and cook over low heat 1 hour.
• Remove cooked beets with a fork and rinse under cold water to cool. Peel and grate.
• Stir grated beets, dill, and parsley into soup; continue cooking 10 minutes to blend flavors.
• Serve garnished with sour cream or crème fraîche. 

 Serves 4–6