The powerhouse of nutrients among the bean family is the Black Bean. Also known as the black turtle bean or njahi. This njahi soup recipe is sweet and creamy with a fabulous twist created from frying it in clarified butter. Ask any new mother about njahi and you will receive a nod of approval and a positive story riding that nod. Now because I know how nutritious it is, I try to buy it once a month. Yes just once.
The black bean has a low glycemic index and is therefore good for diabetics. This is because 70% of the bean contains resistant starch. This resistant starch does not get broken down in the upper digestive tract meaning that it does not get converted into simple sugars. This resistant starch gets broken down in the large intestines where is causes increase in fatty acids which are good for the colon. Black beans are a great source of protein, fiber and zinc.
- 1kg Black beans
- 1 large Onion
- 2 Tomatoes
- 3 cloves Garlic
- 1 tea spoon crushed Ginger
- A bay leaf
- 1 tbsp of light soy sauce
- Salt to taste
- 1/2 teaspoon ground Coriander
- Black pepper to taste
- 4 table spoons Coconut cream
- 2 tablespoons Ghee/Clarified butter
Wash the beans in cold water and soak them overnight. Soaking causes the beans to cook faster and also eliminates the gasses that cause bloating and acidity.
Boil the beans until they are cooked. It is advisable to soak them overnight to reduce the cook time.
In a sauce pan heat the clarified butter. Saute the onions and cook until soft and translucent. Add the ginger and garlic and cook until aromatic.
Next, add the diced tomatoes, bay leaf and 1 table spoon of light soy sauce. Cook the tomatoes down and add the coriander powder, salt and black pepper.
Add the black beans and stir for one minute then add 1 cup vegetable stock. Allow to cook for 5 minutes then add the coconut cream. Simmer for a further 5 minutes before switching off the stove.
Garnish with coriander or jalapenos and serve hot! You may serve over rice or with plantain as a side dish.
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