Brazilian Black Bean Soup - 24.3g Carbs, 6.1g Fiber, 2.2g Sugar
From: Dr Mark Hyman
THIS FLAVORFUL SOUP with a Brazilian-inspired flavoring is good served
warm or cold.
Prep time: 10 min
Cook time: 35 min
1 garlic clove
1/4 cup onion
2 Tbsp poblano peppers
1/3 cup celery
1 (15 oz can) black beans
1 Tbsp olive oil
2 cups UltraBroth or organic vegetable broth
2 tsp chili powder
1/8 tsp ground cloves
1 tsp cumin
1/4 tsp paprika
1/8 tsp crushed red pepper flakes
1/2 tsp sea salt
2 Tbsp fresh cilantro
Mince garlic. Dice onion, poblano pepper and celery. Drain, rinse, and
dry black beans.
In a stock pot, heat oil over medium heat. Saute onions, peppers, celery
and garlic for 4–5 minutes or until vegetables start to soften.
Add vegetable broth, beans, and all herbs and spices EXCEPT cilantro.
Simmer for 20–30 minutes or until beans are soft, stirring as needed.
Add cilantro and simmer an additional 1 minute.
Remove from heat and chill.
Servings: 4
Serving Size: 256 g
Nutrition From: www.caloriecount.about.com
Nutrition per Serving:
141 Calories, 38 Calories from Fat, 4.2g Total Fat, 0.5g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 860mg Sodium, 24.3g Total Carbs,
6.1g Dietary Fiber, 2.2g Sugars, 6.5g Protein
Vitamin A 12% - Vitamin C 23% - Calcium 7% - Iron 17%
Nutrition Grade: B+
Good points:
Low in saturated fat
No cholesterol
High in dietary fiber
High in iron
High in vitamin C
Bad points:
Very high in sodium
