Red Kidney Bean Soup with Lime Yogurt - 25.45g Carbs, 6.84g Fiber, 6.68g Sugar
From: The George Mateljan Foundation
Add this hearty, spicy bean soup to your Healthiest Way of Eating.
It provides 137% of the Daily Value for vitamin A and a rich
concentration of protein and healthy dietary fiber!
Prep time: 15 min
Cooking time: 20 min
1 medium onion, chopped
1 medium carrot, chopped in 1/2-inch pieces
1 stalk celery, chopped in 1/2-inch pieces
4 medium cloves garlic, chopped
3 cups PLUS 1 Tbsp chicken or vegetable broth
3 Tbsp tomato paste
1 Tbsp ground cumin
2 Tbsp red chili powder
1 Tbsp dried oregano
2 cups OR 1 (15oz can) organic red kidney beans, drained
Salt and pepper to taste
--> Lime yogurt
1/2 cup plain yogurt
1 Tbsp lime juice
1 Tbsp chopped fresh cilantro
Chop onions and garlic and let sit for 5 minutes to bring out their
hidden health benefits.
Chop carrots and celery.
Heat 1 Tbsp broth in medium-sized soup pot. Healthy Saute onion in
broth over medium heat for about 5 minutes, stirring frequently,
until translucent. Add garlic, carrots, celery, and continue to
saute for another minute.
Add broth, tomato paste, kidney beans, and spices. Bring to a boil.
Once it comes to a boil, reduce heat to medium-low and simmer
uncovered for another 15-20 minutes, or until vegetables are
tender. Let cool for a few minutes while making lime yogurt.
Make lime yogurt by combining yogurt, lime juice, and cilantro
in separate small bowl.
Blend soup. Be careful to start blender on low speed so hot soup
does not erupt and burn you. And make sure you do not fill blender
more than half full.
Season with salt and pepper to taste. Reheat, and pour into serving
bowls, top with a spoonful of lime yogurt, and serve.
Serving Suggestions: Serve with Romaine & Avocado Salad
Serves: 4
Nutrition per Serving:
140.73 Calories, 17.44 Calories from Fat, 4.34 Calories from Saturated
Fat, 7.82g Protein, 25.45g Carbs, 6.84g Dietary Fiber, 1.23g Soluble
Fiber, 3.22g Insoluble Fiber, 6.68g Total Sugar, 2.37g Monosaccharides,
2.48g Disaccharides, 10.84g Other Carbs, 1.94g Total Fat,
0.48g Saturated Fat, 0.31g Mono Fat, 0.51g Poly Fat,
0.01g Trans Fatty Acids, 1.87mg Cholesterol
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