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  • Writer's pictureDawn Hames

Black Bean Soup

The cool temperatures mean it is still soup weather, for a few more weeks. I am looking forward to spring, more sunshine, melting snow, and warmer temperatures. Until then here is a soup to help you through those last weeks of winter. This delicious soup recipe is designed to provide many nutrients that work together and are prepared in a way to help maximize the nutrient value. Black beans are rich in antioxidants. Black beans are a good source of molybdenum, folate, fiber, manganese, and tryptophan. The vegetable protein fiber in black beans helps stabilize blood sugar, lowers blood cholesterol levels, and reduces the risk of both heart disease and colon cancer. The protein in beans is largely incomplete, with very little of the essential amino acid methionine. Brown rice is a good source of methionine, and when eaten with black beans, creates a complete protein. Brown rice, which is considered a whole grain, is also an excellent source of manganese, selenium, magnesium, and fiber. Whole grains are part of a healthy diet and have been shown to reduce the risk of cardiovascular disease, diabetes, and obesity. Brown rice is a carbohydrate that eaten in moderation is beneficial to our health. Carrots are a good source of vitamin K and an excellent source of vitamin A in the form of beta-carotene. Fortunately, this form of vitamin A is fairly stable when it is heated. When tomatoes are cooked, the carotenoid pigment lycopene is more fully released. Lycopene is an antioxidant that is especially beneficial to the prostate. Tomatoes are an excellent source of Vitamin C, A, and K. Seasoning herbs such as cumin, savory, cilantro, and oregano are not only concentrated in flavour, but are also concentrated in antioxidants, vitamins, flavonoids, and minerals. Kale is an excellent source of vitamin K, A. C, manganese and 45 known antioxidants. When it is lightly cooked it appears to exhibit cholesterol-lowering abilities. Recent research has shown the discovery of isothiocyanates derived from kale have the ability to support detoxification of the body at the genetic level, lowering the risk of five different cancers. Kale is one of the most nutrient-dense vegetables. Cilantro is also known to have the ability to assist in detoxifying the body of heavy metals. Science is currently discovering so many important attributes of food, and lately, I have heard that we need at least 50 different non-processed foods a week for a strong gut microbiome and immune system. Here are 14 in just one bowl of soup. I hope you enjoy this soup, and all the health benefits.

Black Bean Soup

2 onions chopped

1 Tablespoon olive oil

1/2 cup brown rice

7 cups water

2 carrots sliced; 2 stalks of celery sliced

3 cloves garlic

2 cup cooked black beans (1 can, drained

and rinsed)

5 chopped tomatoes

1/2 teaspoon cumin

1/2 teaspoon savory

1/2 teaspoon oregano

2 teaspoons sea salt

1/2 teaspoon ground black pepper

1 cup chopped Kale (optional)

1/2 cup chopped cilantro (optional)

Sauté the onion in the olive oil, add the water and the rice. Bring to boil and simmer for 20 minutes. Chop the garlic and let wait. Add the celery, garlic, black beans and carrots. Let simmer for about 7 minutes, add the chopped tomatoes and seasonings. Let simmer for another 5 minutes and then add the kale and cook for 2-3 minutes. Stir in the cilantro just before serving.

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