Black Bean Soup

Black Bean Soup is the perfect recipe for November, which is National Diabetes Month and a month that welcomes colder weather. This soup will help keep you warm and provides a great balance of fiber, protein, and carbohydrates. Not only is this recipe packed full of nutrients, but it is also inexpensive, easy to make, and delicious!

Nutritional Benefits of Black Bean Soup

  • Black beans are high in fiber which helps promote good digestive health and keeps you full for longer.

  • Black beans are high in protein helping to keep you full for longer just like fiber. Protein also helps muscles recover faster after exercise.

  • Sweet potatoes are high in vitamin A which plays an important role in keeping your vision strong and promotes healthy immune function.

  • Tomatoes are high in antioxidants, which are molecules that fight free radicals in the body keeping them at a safe amount. High amounts of free radicals can become harmful to the body linking to diabetes, heart disease, cancer, and other diseases.

Ingredients

1 tablespoon canola oil

1 1/2 cup onion, chopped

1 tablespoon chili powder

2, 15-ounce cans black beans, rinsed & drained (use low sodium, if possible)

1 cup canned corn, drained & rinsed (use low sodium, if possible)

2 cups fresh sweet potato, chopped

3 cups water

½ cup canned tomatoes, diced

2 tablespoons lime juice (optional)

4 tablespoons light sour cream or plain yogurt (optional)


Directions


  1. Heat oil in a large saucepan over medium heat.

  2. Wash and chop the sweet potato into ½ inch cubes.

  3. Add onion and chili powder. Cook, stirring constantly for 3-5 minutes.

  4. Add beans, sweet potatoes, tomatoes, corn, and water. Bring to a boil. Reduce heat and let simmer for 20-30 minutes.

  5. Stir in lime juice (if using) and serve. Top each dish with 2 teaspoons of light sour cream, or plain yogurt (if using).


Nutrition Facts per serving (1 ½ cups): 300 calories, 4 g fat, 0 mg cholesterol, 100 mg sodium, 55 g carbohydrates, 20 g fiber, 8 g sugar, 15 g protein

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