RECIPE: Mayan Black Bean Soup

[Guest guest]

I got this recipe from the collection " Quick and Deliciously Healthy

Recipes " on pcrm.org's diabetes section. The recipe itself says that

it comes from Mary McDougall (drmcdougall.com). I changed it a little:

the recipe called for canned tomatoes, cilantro and green chiles and

instead I used Ro-Tel Mexican tomatoes that have chilies, cilantro and

lime juice in them.

 

Mayan Black Bean Soup

 

the recipe says it makes 8-10 servings, but for me it was 4 servings.

 

Ingredients:

2 cups dry black beans (replace with 4 cups canned, if desired)

8 cups water

1 onion, chopped

1 green or red bell pepper, seeded and chopped (I used 1/2 green and 1/2 red)

1 teaspoon minced garlic (I used 1 tablespoon)

1 1/2 teaspoons ground cumin (I used 2 teaspoons)

1/4 teaspoon crushed red pepper (I used 1 teaspoon)

 

3 10 oz cans of Mexican tomatoes

OR

2 16 oz cans of chopped tomatoes

1 4 ounce can of diced green chilies

1/4 cup chopped fresh cilantro

 

Directions:

Place beans and water in a large pot. Bring to a boil, cover, and

reduce heat. Simmer for 1 hour, then add remaining ingredients, except

cilantro. Cook until beans are tender, about 2 hours. Add cilantro

just before serving; mix in well and let rest, covered, for about 5

minutes.

 

Hint: this is great to make in a slow cooker. Pot everything into the

pot, except cilantro, early in the morning. Turn the cooker onto high

heat, cover, and let it cook all day. Add cilantro just before

serving.

 

Nutrition information:

As written by Mary McDougall (using the tomatoes, green chilies and

cilantro option. The values should be similar for most data using the

way I prepared it.)

Per serving: (1/8 of recipe):

186 calories

1 g fat

0.2 g saturated fat

4.6% calories from fat

0 mg cholesterol

11.6 g protein

34.9 g total carbohydrates

7.8 g sugar

11.7 g fiber

204 mg sodium

80 mg calcium

4.1 mg iron

26.6 mg vitamin C

147 mcg beta-carotene

1.1 mg vitamin E

[Guest guest]

Looks yummy Sparrow!

Cindi

 

Sparrow R Jones <sparrowrose wrote: I

got this recipe from the collection " Quick and Deliciously Healthy

Recipes " on pcrm.org's diabetes section. The recipe itself says that

it comes from Mary McDougall (drmcdougall.com). I changed it a little:

the recipe called for canned tomatoes, cilantro and green chiles and

instead I used Ro-Tel Mexican tomatoes that have chilies, cilantro and

lime juice in them.

 

Mayan Black Bean Soup

 

the recipe says it makes 8-10 servings, but for me it was 4 servings.

 

Ingredients:

2 cups dry black beans (replace with 4 cups canned, if desired)

8 cups water

1 onion, chopped

1 green or red bell pepper, seeded and chopped (I used 1/2 green and 1/2 red)

1 teaspoon minced garlic (I used 1 tablespoon)

1 1/2 teaspoons ground cumin (I used 2 teaspoons)

1/4 teaspoon crushed red pepper (I used 1 teaspoon)

 

3 10 oz cans of Mexican tomatoes

OR

2 16 oz cans of chopped tomatoes

1 4 ounce can of diced green chilies

1/4 cup chopped fresh cilantro

 

Directions:

Place beans and water in a large pot. Bring to a boil, cover, and

reduce heat. Simmer for 1 hour, then add remaining ingredients, except

cilantro. Cook until beans are tender, about 2 hours. Add cilantro

just before serving; mix in well and let rest, covered, for about 5

minutes.

 

Hint: this is great to make in a slow cooker. Pot everything into the

pot, except cilantro, early in the morning. Turn the cooker onto high

heat, cover, and let it cook all day. Add cilantro just before

serving.

 

Nutrition information:

As written by Mary McDougall (using the tomatoes, green chilies and

cilantro option. The values should be similar for most data using the

way I prepared it.)

Per serving: (1/8 of recipe):

186 calories

1 g fat

0.2 g saturated fat

4.6% calories from fat

0 mg cholesterol

11.6 g protein

34.9 g total carbohydrates

7.8 g sugar

11.7 g fiber

204 mg sodium

80 mg calcium

4.1 mg iron

26.6 mg vitamin C

147 mcg beta-carotene

1.1 mg vitamin E