Black Bean and Red Pepper Soup - 41g Carbs, 11.1g Fiber, 2.7g Sugar
From: Meatless Monday - www.jointhereboot.com
Enjoy a warm and hearty blended soup that fills you up and helps you
stay trim. This recipe makes plenty of leftovers so you can bring a
healthy lunch to work or come home to a ready-made meal the very next
day.
Black beans are rich in the antioxidant anthocyanin that's also found
in blueberries and purple grapes. This phytonutrient gives these foods
their blue hue and helps to keep our immune system strong.
There are so many delicious ways to make black bean soup. This recipe
pairs black beans with the sweetness of red peppers and adds a kick
with chili powder and jalapeno peppers. Spicy foods can help boost
metabolism so enjoy a big bowl without any guilt!
Prep Time: 20 minutes
Cook Time: 8 hours
Total Time: 10 hours
Servings: 8
1 bag dry black beans (16 oz)
2 large red peppers (I used local, field peppers)
2 jalapeno peppers
2 cups spinach
4 cloves garlic
1 medium onion
1/2 tsp chili powder
1/2 tsp cumin
1/4 tsp black pepper
1/4 tsp sea salt
6 cups water
1 avocado
1. Rinse dry beans and remove any debris.
2. Soak overnight in slow cooker and cover beans with water.
3. Rinse and drain beans the next morning.
4. Add beans back to slow cooker.
5. Wash and chop red pepper and jalapenos. Remove seeds from peppers
(you can add jalapeno seeds for a spicier soup).
6. Chop onion and garlic. Wash spinach. Add chopped veggies (onion,
garlic, jalapeno, red pepper) and spinach to slow cooker.
7. Add water and then spices and stir.
8. Cook on low for 8-10 hours or high for 4-6 hours.
9. Remove about half of soup and blend in batches.
10. Mix blended soup with unblended portion back in slow cooker.
11. Garnish with chopped avocado.
Serve and enjoy!
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 300 g (300 g = 10.58 oz // 10.58 oz = 1.32 cups)
Nutrition per Serving:
250 Calories, 42 Calories from Fat, 4.7g Total Fat, 0.8g Saturated Fat,
0mg Cholesterol, 170mg Sodium, 41g Total Carbs, 11.1g Dietary Fiber,
2.7g Sugars, 13.5g Protein
Vitamin A 20% - Vitamin C 38% - Calcium 10% - Iron 20%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
High in dietary fiber
High in manganese
High in magnesium
High in potassium
High in thiamin
High in vitamin C
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