Sep 04 2011
Black Bean Pineapple “Soup Chili” – from FatFree Vegan Kitchen (Gluten Free, Dairy Free, Soy Free, Vegan)
I loooove cooked pineapple. LOVE it. The sweetness…the delicious way it caramelizes…mmhm! Grill it, pan fry it, put it in an upside down cake…WHATEVER. I am a fan!
Combine that with chili (another of my staples) and I am just in heaven. Seriously. So when I saw this recipe from Susan at FatFree Vegan Kitchen, I had to try it out. (I also love the fact that it is Soup/Stew/Chili…yes! Options! Personally I prefer it more on the chili side…but that’s just me!) And also look at the pretty bowl she put it in? OMG so colourful and delicious looking with those little pineapple pieces popping out! AMAZING! Love at first sight.
It’s sweet, it’s savory & it’s spicy! Delicious! I love this as a chili for lunch – it freezes amazingly too!
Now I’ve made this a few times and have a few changes (I use dry black beans) which I am outlining below, but the recipe as is….delicious! Amazing! Mad love for Susan (even though I like fats and am not a vegan *lol*)…her recipes are always colourful, delicious, healthy and she loves curry. My kinda lady! 🙂
Again, I know that soaking/cooking beans is more work than opening a can, and yes it takes some forethought/planning, but I feel like the results are so worth it!
Black Bean Pineapple Soup Chili (original recipe by SusanV at FatFree Vegan Kitchen – modifications below by Dee!)
**Please note that in these quantities, it is more of a chili than a soup!**
- 1 1/3 cup of dry, black beans (or 2 16-oz cans)
- 1 tbsp olive oil
- 1 large onion, diced
- 1 large red bell pepper, seeded and diced
- 6 cloves garlic, minced or pressed
- 1 to 2 jalapeno chiles, stemmed, seeded and finely diced
- 1 15-ounce can diced tomatoes (or 1/ 2 of the more common Canadian 28 oz cans)
- 2 cups vegetable broth (or water plus bouillon cubes)
- 1 tablespoon Ancho chili powder (or other pure, mild chili powder)
- 1 teaspoon ground cumin
- 1/2 teaspoon chipotle chile powder (or to taste)
- 2 teaspoons Mexican oregano (optional)*I used 1 tsps of regular oregano – very yummy!*
- generous grating black pepper
- 1/2 teaspoon salt (or to taste)
- 1 pound butternut squash, diced (about two cups of diced squash)
- 1 cup fresh pineapple, diced (and whatever juice you can reserve)
- Prepare your black beans:
(a) Pick through beans & remove any broken ones or debris. Soak overnight in 3 cups of water.
(b) Discard soaking water & rinse well.
(c) Put in pot of 8 cups of water and bring to a boil, then simmer 1 – 1.5 hours until tender – skim foam off top.
(d) Rinse again.
(e) Ready to use.
(a) Pick through beans & remove any broken ones or debris. Put beans in 6 cups of water. Bring to a boil.
(b) Cover and turn off heat. Leave for 2 hours.
(d) Put in a pot of 8 cups of water and bring to a boil, then simmer 1-1.5 hours until tender – skim foam off top.
(e) Rinse again.
(f) Ready to use.
(a) Open 2 16-oz cans of black beans.
(c) Ready to use.
- Heat 1 tbsp of olive oil in the bottom of a large pot at medium-high heat.
- Add the chili powders, cumin and oregano to the hot oil and stir for about a minute until you can smell those spices!
- Add the onion and cook, stirring until softened, about three to five minutes.
- Add the bell pepper and jalapeno and cook until softened, about two minutes.
- Add the garlic, stir briefly, and then add tomatoes, beans and broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
- While the beans are cooking, trim the squash and cut into small cubes.
- Add the squash and pineapple, increase the heat a little, and cover. Simmer until squash is just tender (about 10 minutes).
- Check seasonings, adding more to taste, and serve!
Not only are black beans nummiliciously tasty – but they are also very good for you! They’re low in fat, high in fibre and an excellent source of the B vitamin folate. Some of the other health benefits include:
They’re high in antioxidants – Black Beans crossed the finish line in first place having more antioxidant activity, gram for gram, than other beans, followed by red, brown, yellow and white beans, in that order. In general, darker colored seed coats were associated with higher levels of flavonoids, and therefore higher antioxidant activity, says lead investigator Clifford W. Beninger, Ph.D., a research associate at the University of Guelph in Ontario, Canada.
“Black beans are really loaded with antioxidant compounds. We didn’t know they were that potent until now,” says Beninger, formerly a researcher with the USDA’s Sugarbeet and Bean Research Unit, located at Michigan State University in East Lansing, where he worked on the project under the leadership of co-author George L. Hosfield, Ph.D., a geneticist who recently retired from the USDA.
The study found that one class of compounds in particular, anthocyanins, were the most active antioxidants in the beans. Based on a previously published study of the anthocyanin content of black beans, Beninger found that the levels of anthocyanins per 100 gm serving size of black beans was about 10 times the amount of overall antioxidants in an equivalent serving size of oranges and similar to the amount found in an equivalent serving size of grapes, apples and cranberries.
They’re good for your colon! – Not only are they high in fibre, recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume.
They’re high in molybdenum – Black beans are one of the best sources around for the trace mineral molybdenum. Molybdenum serves the useful purpose of breaking down the sulfites found in foods which some people are sensitive to.
They’re great for regulating blood sugar – The landmark “protein-plus-fiber” combination in black beans and other legumes is also a key to their outstanding support for blood sugar balance and blood sugar regulation. As described earlier, protein and fiber can move through our digestive tract at a moderate pace. Unlike dietary sugar (which can move too quickly), or fat (which can move too slowly), both protein and fiber can move at a moderate pace. By steadying rate of movement through the digestive tract, protein and fiber help to steady the breakdown of food into component parts, including simple sugars. This better-regulated breakdown of food helps to prevent extremes with respect to simple sugar uptake from the digestive tract.
From: Whole Foods