| December Health Tip:
As with most other legumes, black beans are an excellent source of cholesterol-lowering fiber. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein.
Recipe: Brigham Black Bean Vegetable Soup
Black beans are a very good source of antioxidants, folate, magnesium, iron and cholesterol-lowering fiber, as are most other legumes. In addition, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.
Warm up autumn nights with black bean and vegetable soup. When combined with a salad (or non-starchy vegetable) and whole grains (such as rice) this recipe provides a satisfying economical, virtually fat-free meal with complete protein.
Ingredients:
- 2 Tbsp olive, canola or other vegetable oil
- 1 medium onion, peeled and cut into ¼-inch dice
- 4 cloves garlic, finely chopped
- 1 large carrot, peeled and cut into ¼ inch dice
- 1 bell pepper cut into ¼ inch dice
- 1 Tbsp cumin
- 1 tsp cayenne pepper
- 2 c low-sodium chicken stock
- 4 c chicken stock
- 2 cans black beans, drained and rinsed
- 1 bay leaf
- Salt and pepper
- ½ Tbsp Tabasco sauce
- 1 tsp vinegar
Optional toppings: cheddar cheese, sour cream, chopped red onion, cilantro leaves
Directions:
In a large, heavy pot, heat oil over medium heat. Add onion, garlic, carrot and peppers and cook until tender about 5-8 minutes. Stir in cumin and cayenne, and toss to coat vegetables. Pour in stock, beans and bay leaf. Bring to a boil. Reduce heat to a simmer and cook for 15 minutes. Remove the pot from heat and season with salt, pepper, Tabasco and wine vinegar. If a smooth consistency is desired, puree half of the soup in a blender until smooth and stir back into soup pot. Serve soup hot with garnishes
Yield: Makes six 1½ cup entrée servings
Total Preparation Time: 40 minutes
Nutritional Content per Serving:
305 Calories, 16g Protein, 43g Carbohydrates, 9g Total Fat, 1g Saturated Fat, 687mg Sodium, 13g Dietary Fiber
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