Beans are not only healthy, and satisfyingly filling but they’re also wallet-friendly. The legumes are chockful of fiber, minerals, antioxidants, and protein. These yummy edibles provide little to no fat and are cholesterol-free.
In fact, the superfood has many health benefits that are not very widely known. They actually help lower cholesterol and triglyceride levels. Beans balance blood sugar via their wonderful blend of complex carbs and protein and so because of this, beans are digested slowly which helps keep blood glucose stable and help to keep fatigue and irritability at bay.
Scientists believe that eating beans helps reduce the risk of such chronic diseases like cancer. If you are experiencing constipation, beans will help get your system moving again. It is widely believed that beans tend to make you gassy but au contraire! The more beans you consume, the less likely you’ll experience tummy woes like gas and bloating. Nutrition experts recommend eating at least 3 cups of these legumes a week.
Beans have so much going for them besides the nutrition aspect. They are convenient because they come in various forms–canned, frozen or dry. They’re also very versatile and can be eaten as a main dish (chili) or side dish (rice and beans), appetizer (soup) or snack (bean dip).
Beans are just a great food item, and as older adults, these legumes should be a staple in our diet. What better way to consume this healthy food item than in a hearty and healthy soup.
Black beans, especially, are yummy to the tenth power! Try this black bean soup recipe that is sure to not only give you a spark but will kill those hunger pangs for hours on end.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely diced
- 5 cloves garlic, finely minced
- 1 (14.5 ounce) can of garlic diced tomatoes
- 4 (15 ounce cans) black beans, (2 undrained and 2 drained and rinsed)
- 2 (14.5 ounce) cans low-sodium vegetable broth
- 1 (4 ounce can) finely diced green chilies
- 1 cup frozen corn, thawed
- 1½ teaspoons cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon black pepper
- 1 teaspoon of dried oregano
- salt to taste
- chopped cilantro for serving
Instructions
- Add two cans of undrained black beans to a food processor and pulse until thickened. Set aside.
- Heat oil in a large pot.
- Stir in onion and sauté for 3-4 minutes.
- Add in garlic and cook for an additional minute.
- Stir in the tomatoes, all of the black beans, chicken broth, green chilies, corn, cumin, black pepper, oregano, salt and smoked paprika.
- Bring to a simmer and cook for 10-15 minutes.
- If the soup is too thick add more chicken broth. If you would like it thicker puree some of the soup in a blender or food processor.
- Remove pot from heat.
- Sprinkle chopped cilantro on top of soup when serving.
