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Beans and Greens Soup – TypeFree Diabetes

Beans and Greens Soup

A hearty bean soup flavored with healthy chopped greens and diced tomato.

Preparation time:
2 hours plus soaking time

Servings: 8.

5 A Day servings: ?.


Ingredients

  • 1 lb. pinto beans, sorted, washed and soaked in water for 12 hours or overnight
  • 3 cloves garlic, peeled and crushed
  • 1 large onion, peeled and chopped
  • 1 ? tsp. cumin seed
  • 1 tsp. red pepper flakes
  • 1/4cup chopped cilantro
  • 2 tsp. liquid smoke flavoring
  • 4 cups finely chopped frozen kale, collards, or mustard greens, cooked
  • 2 Tbsp. olive oil
  • 1 tsp. salt
  • 1 to 1 ? Tbsp. cider vinegar
  • black pepper, to taste
  • 2 cups diced fresh tomato
  • ? cup low-fat yogurt

Directions

  1. Drain soaked beans and place in a heavy, deep non-aluminum pan.
  2. Add garlic, onion, cumin seed, red pepper flakes and enough water to cover by 2
    inches.
  3. Bring to boil and lower to simmer and cook, covered, about 1-1? hours. Add more
    water as needed.
  4. Stir often and cook until beans are tender.
  5. Using about half of the bean mixture, carefully puree in blender.
  6. Return to pot with other beans.
  7. Add cilantro and smoke flavoring.
  8. Continue to cook for 10-15 minutes, covered.
  9. If necessary, add water or low-sodium chicken broth to thin soup.
  10. Cook greens as directed on package.
  11. Toss greens with olive oil and stir into soup with salt and vinegar to taste. 

To serve, season with ground pepper. Spoon hot soup into bowls and top with ? cup
chopped tomatoes and a tablespoon of yogurt. Each serving provides: An excellent
source of vitamins A and C, folate, magnesium, potassium and fiber, and a good source
of calcium.


Nutrition Facts

Calories: 258 Carbohydrates:
42g Total Fat: 4.9g Cholesterol: 1mg Saturated Fat: 0.8g Dietary Fiber: 11g % of
Calories from Fat: 16% Sodium: 325mg Protein: 15g Credit: Recipe courtesy of Produce
for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease
Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables
as healthy foods. Source: 5aday.com SLT- Le Creuset Rounch French Ovens $159.95
– $235.00 perfect for making soups and stews.


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