Rainy Day Black Bean Soup – Cornbread Sticks and Homemade Jam

BlackbeanskenuahEven though Colorado natives and most newcomers like to claim that our summers are all bluebird days, it was foggy and 56 degrees early this morning. It’s still misty and in the high 60s.

Flexible cooks know how to adjust to changing weather patterns, so the Biosyntrx staff voted to save the heirloom tomatos / roasted beets / goat cheese salad we had planned for today’s Tasty Tuesday recipe and to use a leftover ham bone to flavor black bean soup for this rainy day nutrient-dense Tasty Tuesday recipe. The photos are below.

We served the soup at the kitchen table with all-cornmeal, gluten-free cornbread sticks. We elected to polish off the second batch of cornbread sticks with homemade mixed-berry jam before we took turns taking our mandatory Fitbit afternoon walk.

Quick Black Bean Soup Ingredients (six generous servings)

Ingredients

  • 4 cans of well-rinsed black beans (canned beans need a number of rinsings to cut the sodium, no time for soaking dried beans today)
  • 1 large ham bone and small bits of ham from that bone to add after blending slightly
  • 5 cloves of well-minced fresh garlic
  • 4 cups of low-sodium chicken broth
  • Chopped green onions and cilantro for garnish

Directions

Put all ingredients, except ham bits, into large soup pot.
Bring to a simmer, stirring occasionally for 10-15 minutes.
Use an electric hand blender or potato masher to slightly blend ingredients in the pot. Add the ham bits just before serving.

All-Cornmeal Cornbread Sticks – Ingredients & Directions

Mix dry ingredients in one bowl

  • 1 cup of yellow cornmeal
  • ½ teaspoon baking soda

Mix wet ingredients in second bowl

  • 1 small can corn
  • 1 very small can green jalapeno peppers
  • 1 cup buttermilk
  • ½ cup grated cheddar cheese
  • 1 beaten egg

Fold dry ingredients into wet ingredients

Pour into preheated (400 degree oven) cast iron cornbread stick pan that is very well buttered just before adding cornbread mixture.

Bake for 12–15 minutes or until golden brown and springy to the touch.

  • 1 small can corn
  • 1 very small can green jalapeno peppers
  • 1 cup buttermilk
  • ½ cup grated cheddar cheese
  • 1 beaten egg

Fold dry ingredients into wet ingredients

Pour into preheated (400 degree oven) cast iron cornbread stick pan that is very well buttered just before adding cornbread mixture.

Bake for 12–15 minutes or until golden brown and springy to the touch.
cornbreadsticks

Nutrition Facts
Black bean soup—170 Calories
Sodium—500 mg (because the beans were well washed)
Potassium—580 mg
Carbohydrates—36 grams
Dietary Fiber— 6 grams
Protein—9 grams
Vitamin A—6 percent of daily value
Vitamin C—10 percent of daily value

Gluten-free Cornbread Sticks
Biosyntrx cornbread does not include flour or sugar, so each stick includes fewer than 100 calories, even when we include a small amount of cheddar cheese and buttermilk. Each stick does include 15 grams of carbohydrates, and 7 grams of fiber

Via Biosyntrx 

Previous Post
Next Post