Bastardized Black Bean Soup
From CRSWiki
By Michael Rae
Contents |
Ingredients & Amounts
2 C black beans, dried
500 g broccoli, raw
110 g hazelnuts
53 g 80% rice protein powder
56 g 80% whey protein powder
1 x 500 mg cystine capsule
2 T brewer’s yeast
2 T onion flakes
6 cloves garlic, raw
4 T dried cilantro
1 T cumin
1 T oregano
2 tsp black pepper
2 tsp Bernard Jensen's "Special Broth or Seasoning"
2 T Olive oil
1/3 cup Lime juice
Instructions & Comments
1. Place beans in crock pot, cover with water, cook covered on LOW for 6 hours (overnight)
2. Ensure beans are cooked and mix in cystine capsule, spices, and garlic. Mix thoroughly.
3. Add broccoli . Optional: replace lid, allow additional cooking time to lightly steam broccoli.
4. Remove from heat and cool. Add protein powders, lime juice, olive oil, and nuts, and mix thoroughly.
5. Divide into 6 freezable containers.
Nutrition Facts
General
Energy | 500.3 kcal 78%
Protein | 37.1 g 77%
Carbs | 52.9 g 18%
Fiber | 18.8 g 63%
Fat | 18.0 g 82%
Vitamins
Vitamin A | 374.7 IU 12%
Retinol | 0.8 µg
Folate | 377.9 µg 76%
B1 (Thiamine) | 1.0 mg 85%
B2 (Riboflavin) | 0.7 mg 56%
B3 (Niacin) | 4.0 mg 25%
B5 (Pantothenic Acid)| 1.9 mg 38%
B6 (Pyridoxine) | 0.7 mg 39%
B12 (Cyanocobalamin) | 0.2 µg 10%
Vitamin C | 83.5 mg 93%
Vitamin D | 0.0 IU 0%
Vitamin E | 3.7 mg 25%
Vitamin K | 9.4 µg 8%
Minerals
Calcium | 219.6 mg 22%
Copper | 1.2 mg 133%
Iron | 7.7 mg 96%
Magnesium | 170.4 mg 41%
Manganese | 2.1 mg 91%
Phosphorus | 498.4 mg 71%
Potassium | 1558.4 mg 33%
Selenium | 19.2 µg 35%
Sodium | 140.6 mg 11%
Zinc | 2.7 mg 25%
Amino Acids
HIS | 0.9 g 87%
ILE | 1.9 g 131%
LEU | 3.1 g 97%
LYS | 2.3 g 78%
MET | 0.7 g 48%
CYS | 0.7 g 46%
PHE | 1.8 g 70%
TYR | 1.3 g 52%
THR | 1.7 g 112%
TRP | 0.5 g 130%
VAL | 2.0 g 645%
Lipids (5%)
Saturated | 2.1 g
Omega-3 | 0.3 g 7%
Omega-6 | 2.1 g
Trans-Fats | 0.0 g
Cholesterol | 7.3 mcg 2%
Phytosterol | 28.6 mg
Ingredients Notes
Legumes contain some rather nasty, invasive lectins (carbohydrate-binding proteins), which can really tear into your GI tract; undercooked red kidney beans cause several instances of nasty poisoning every year. They are denatured by ~ 10 mins' boiling, according to the FDA; you should certainly get at least that by the time your beans've cooked in a crock pot.
Bernard Jensen's "Special Broth or Seasoning" is hydrolyzed vegetables & spices. It's a rich, brothy flavoring, in large part due to its high content of 'umami' (the fifth flavor) which arises from natural glutamates and inosine monophosphate. No, I don't consider these a health threat.
I add the oil & nuts in last to avoid any peroxidation (except during optional reheating). Rice protein is also added last, out of an irrational fear of protein denaturation.
The mixture of proteins and cysteine capsules is an attempt, albeit imperfect, to deal with the incomplete protein profile of beans. Rice protein alone does a poor job of replacing sulfur amino acids, and drags down the lysine content.
I prefer glass containers to plastic because of the leaching of recent concerns about the health effects of lipid-soluble plasticizers such as phthalates and bisphenol A.
