South African Sugar Bean Soup

South African Sugar Bean Soup Recipe

** Servings: 6-8**

** Ingredients:**

• 1 lb dried sugar beans, soaked overnight and drained
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 large red bell pepper, chopped
• 1 large can (14.5 oz) diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons premium olive oil
• 2 cups beef broth
• 2 cups water
• 1 tablespoon lemon juice
• Fresh parsley or cilantro for garnish (optional)

Instructions:

1. Handling and Preparation: Wash your hands thoroughly before handling the ingredients. Make sure all utensils and cutting boards are clean and sanitized.
2. Rinse the soaked sugar beans under cold running water, then drain and set aside.
3. In a large pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, and chopped red bell pepper. Cook, stirring occasionally, until the vegetables are tender, about 8-10 minutes.
4. Add the cumin, coriander, cayenne pepper, salt, and black pepper to the pot. Cook for 1 minute, stirring constantly, until the spices are fragrant.
5. Add the soaked sugar beans, diced tomatoes, beef broth, water, and lemon juice to the pot. Stir to combine, then bring the mixture to a boil.
6. Reduce the heat to low and simmer, covered, for 1 1/2 hours, or until the beans are tender.
7. Food Safety Check: Check the soup regularly to ensure it remains at a minimum internal temperature of 165°F (74°C) to prevent bacterial growth.
8. Once the beans are cooked, use an immersion blender (or transfer the soup to a blender in batches) to puree the soup to the desired consistency.
9. Taste and adjust the seasoning as needed.
10. Serve hot, garnished with fresh parsley or cilantro if desired.

Food Safety Reminders:

• Store the soaked sugar beans in a clean, covered container in the refrigerator or freezer to prevent contamination.
• Wash your hands thoroughly before and after handling the ingredients and utensils.
• Keep the cooking area clean and sanitized to prevent cross-contamination.
• Cook the soup to the recommended internal temperature to prevent bacterial growth.
• Do not leave cooked soup at room temperature for more than 2 hours. Refrigerate or freeze it promptly to prevent bacterial growth.

Enjoy your delicious and safe South African Sugar Bean Soup!

Who this recipe is good for:

• Individuals with high fiber needs: Sugar beans are a good source of dietary fiber, making this recipe suitable for individuals with constipation, digestive issues, or those looking to increase their fiber intake.
• Vegetarians and vegans: The lack of meat and dairy products in this recipe makes it a great option for vegetarians and vegans.
• Those with gluten intolerance or sensitivity: The recipe does not contain gluten, making it a suitable option for individuals with gluten intolerance or sensitivity.
• Individuals with blood sugar concerns: Although sugar is in the name, sugar beans are low in sugar and high in fiber, protein, and complex carbohydrates, making this recipe a good option for individuals with blood sugar concerns.

Who this recipe is bad for:

• Individuals with kidney issues: The high fiber and protein content in this recipe may be challenging for individuals with kidney issues to digest and process.
• Those with digestive issues (e.g., IBS, inflammatory bowel disease): The fiber and spices in this recipe may exacerbate digestive issues in some individuals.
• Individuals with severe acidity or heartburn: The presence of cayenne pepper and lemon juice may increase acidity and worsen heartburn symptoms in some individuals.
• Those with severe food allergies: The recipe contains gluten-free and vegetarian options, but individuals with severe food allergies should carefully review the ingredient list to ensure their safety.