Black Bean Soup
What better time than now to whip up a pot of soup. This simple hearty soup is loaded with soluble fiber our bodies need . Soluble fiber expands in our stomachs when consumed and sends the satiety signals to our brains letting us know we are full. This fiber will keep you full and satisfied for hours. The insoluble fiber found in the vegetables in this recipe aids in proper digestion. Both fibers are important to keep your insulin at bay.
Additionally you will not be looking to snack in between meals. Pair with aside salad, some avocado, sour cream or baked tortilla chips
2 Tablespoons of olive or coconut oil
1 Cup of onion diced
1 Cup of carrots diced
1 Cup of celery diced
4 garlic cloves finely chopped (optional)
1 serrano pepper finely diced
1 Tablespoon cumin
2-15 oz canned black beans (BPA free) or preferably approximately 4
Cups fresh beans cooked
1 8oz can diced tomatoes (BPA free)
1 Cup canned pumpkin
4-5 Cups of vegetable or chicken broth
A handful of parsley chopped
A handful of cilantro chopped
Salt and pepper to taste
In a large stockpot, sauce onions through cumin over medium heat stirring occasionally for several minutes Add beans through broth and bring to a gentle boil. Cover, reduce heat and simmer for 30 minutes. Add fresh herbs and and stir.
Remove from heat and let sit for at least 10 minutes. Use immersion
blended to blend 1/2 the soup to thicken as desired. You can also work in batches and blend using a kitchen blender. If using a kitchen blender work with the soup when it has cooled down more.
Makes 6 servings
1 serving: Calories 211, Fat 5.3g (saturated <1, polyunsaturated <1,
monounsaturated 3.4) Fiber 8.9g, Protein 10.9g