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Bajan Black Bean Soup


Bajan Black Bean Soup recipe













Low Cholesterol, Trans-fat Free, High Fiber, Low Sodium


2 ½ cups black beans
dried, soaked overnight
1 large ham hock
3 quarts water
3 tablespoons olive oil
2 large onions
4 cloves garlic
3 small green bell peppers
8 each allspice berries
coarsely crushed
2 teaspoons brown sugar
3 tablespoons tomato paste
¾ cup sour cream
1 x salt
1 each lemon
juice of


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.

Ladle the soup into bowls, with a spoonful or two of cream stirred in, and serve with a crusty bread.

If you are feeling lavish, a couple of spoons of dark rum added towards the end give a Bajan fillip.


* not incl. in nutrient facts

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United States

Please attribute this recipe to the appropriate source. This recipe very closely follows the recipe by the same title in the "Food Magic" cookbook by Jocasta Innes (with Bronwen Cunningham), published by Macdonald & Co (Publishers) Ltd, 1987. Jocasta Innes died in 2013, so copyright laws still apply.

12 months ago

Nutrition Facts

Serving Size 326g (11.5 oz)
Amount per Serving
Calories 39545% of calories from fat
 % Daily Value *
Total Fat 20g 30%
Saturated Fat 7g 36%
Trans Fat 0g
Cholesterol 19mg 6%
Sodium 43mg 2%
Total Carbohydrate 15g 15%
Dietary Fiber 12g 49%
Sugars g
Protein 27g
Vitamin A 14% Vitamin C 102%
Calcium 13% Iron 18%
* based on a 2,000 calorie diet How is this calculated?


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