Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Yogurt | 170g plain Greek | 100 |
| Molasses | 1 tbsp (20g) | 58 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 1/2 c Dried black beans, soaked-overnight
- 1 lg Or 2 small ham hocks
- 3 To 3.5 quarts water
- 3 tb Olive oil
- 2 To 3 large onions
- 4 Cloves garlic
- 3 sm Fresh green peppers-(jalapeanos if preferred)
- 8 Berries allspice coarsely-crushed
- 2 ts Brown sugar (or 1 t of -molasses)
- 3 tb Tomato paste
- 3/4 c Creme fraiche or sour cream
- Salt Grated rind and juice from one lemon
Directions
Put the drained beans and hock in a very large pan, cover with the cold water and bring gradually to a boil. Leave to simmer while you prepare the other ingredients.
In a frying pan heat the olive oil, then gently fry the onion, garlic and chili with the allspice and lemon rind, stirring occasionally, until the onions are translucent.
Add this mixture to the beans and go on simmering for 2 hours, by which time the beans should be tender. At this point add the sugar, lemon juice, and tomato puree. Cook for another 30 minutes. Add salt if necessary.
Remove the hock, and pick off any meat. If you would like a smooth soup, as mine (the author) was, process the mixture in batches and return with the meat to the pan.
Otherwise, for a rougher texture crush with a potato masher. If the mixture seems too thick at this stage, add more water and bring back to the boil for a minute or two.
Category:Barbadian Recipes
Category:Barbadian Soups