A 2003 study in the journal Food and Chemical Toxicology found that black beans helped prevent DNA damage in mice. Translation: A diet rich in black beans may help to fight against cancer and assist in keeping you in tip-top health! In addition to these cancer-fighting benefits, black beans are also chockfull of anthocyanins, which a 2012 study in the journal Neurology found to be beneficial toward the prevention of Parkinson’s disease. Grab a bowl and start your healthy quest with this yummy black bean soup!
Makes Five Servings – Serving Size: 1 cup
Ingredients:
15 ounce can black beans, drained and rinsed
1 tablespoon extra virgin olive oil
1 cup onion, small dice
2 teaspoon fresh garlic, minced
½ teaspoon dried oregano
½ teaspoon paprika
¼ teaspoon cumin
2 cups water & 1 tablespoon natural vegetable base – or - 2 cups vegetable Stock
1/3 cup poblano pepper – charred, peeled, seeded and chopped (approx. 1 poblano pepper)
2 tablespoon tomato paste
Directions
In a soup pot, on medium heat, add oil and sauté onion until transparent; add garlic and sauté two minutes. Add remaining ingredients; bring to a simmer, turn off heat, then remove from stove and puree with vertical immersion blender. Serve or allow to cool; cover, label, date and refrigerate.
Nutritional Information per Serving:
Calories: 130
Sodium: 360mg
Sugars: 2g
Cholesterol: 0mg
Saturated Fat: 0g
Fiber: 5g
Protein: 5g
Carbohydrate: 19g
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