Black Bean Soup
Black beans are very good source of protein, iron, folate, zinc and manganese for the whole family, including your little ones. To make beans baby-friendly, soak them for a few hours or overnight, drain, rinse and cook until very soft.
Black beans can be used in so many different ways! I’ve created 4 recipe books that contain black beans. If you are a new parent though you can get my first book in downloadable format absolutely free by going to http://littlemashies.com/free It is full of baby food ideas and has over 50 recipes from the initial phase of starting pureed solids, right through to meal ideas for older babies. When you sign up we will send you an email asking to confirm you are not a robot (yep we do get a lot of spam you wouldn’t believe some of the bots out there these days!)… anyway as soon as you confirm you are a human being my Baby Food ebook (valued at $9.95) will be sent straight to you in digital format so you can just save it or print it off to use when you need new ideas.
Black Bean Soup
with Coriander and Greek Yoghurt
200 grams black beans that
have been soaked overnight,
drained and rinsed
1/2 medium onion, finely chopped
4 garlic cloves, rough chopped
2 teaspoons ground cumin
1/2 lime, juiced
1 teaspoon sea salt
1 1/2 teaspoon olive oil
10 to 20 leaves fresh coriander
1 1/2 cup chicken, vegetable or bone marrow broth
Greek yoghurt, to taste
Step 1: Put the soaked beans in a saucepan with the onion and garlic and cover with water. Bring the bean mixture
and water to a boil then lower the heat and simmer, stirring occasionally until beans are cooked, adding water as
necessary. The beans are done when they are very tender and the mixture is thick. Remove from heat and allow it
Step 2: Place black beans mixture into a blender with the cumin, lime juice and salt and puree, adding a small
stream of the broth until everything gets moving. Process the mixture until smooth. If the mixture is too thick add
additional broth until you have a creamy soup consistency. Add olive oil and coriander and process again. Taste
and adjust seasonings.
Step 3: When putting into the Little Mashies Pouch mix a little of the Greek yoghurt in to the soup prior to spooning
it into the pouch. When served in the pouch the soup should not be served hot (warm is
ok). It is delicious cool or at room temperature but for serving in a bowl, re-heat soup gently on the stove and
serve with a dollop of Greek yoghurt on top.
Step 4: Store in the refrigerator, covered, for up to one week
You can make this soup with canned black beans as well. To adjust the recipe, first sauté the onion and garlic in a
tablespoon of olive oil or butter until they are soft. Add the canned black beans (about 2 cans) and then warm up
the whole mixture with a bit of water, stirring to combine and melt the flavors. At this point you can proceed with
step two in the same way as the above recipe omitting the salt as black beans in cans are often pre salted.
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Lots of love,
Talisha and Ariella (Team Little Mashies aka mum and bub creators)