Nutrition
By Nancy Adler
Black beans are loaded with protein, fiber, vitamins and minerals. They are a superfood that can reduce inflammation, fend off chronic diseases, help you to reach a healthy weight and improve overall gut health.
Dietary guidelines recommend eating 3 cups of legumes or beans each week. Eating just a half cup of beans each day will help meet your health goals.
Canned black beans are versatile ingredients that you can use to boost the nutrient content of many dishes. They are a plant-based source of protein and fiber. Be sure to rinse canned beans off well to reduce the amounts of sodium. According to the MyPlate guideline, black beans are also rich in soluble fiber.
Beans provide glucose, which fuels the brain. Glucose levels are closely linked with brain functions, such as thinking, memory and learning.
Please enjoy my recipe in my cookbook, “Nancy Recipes for Life,” available at the Linwood office location and Capellas Oil and Vinegar Store in Ocean City.
Black Bean Soup
Ingredients:
- 1 tablespoon of olive oil
- 1 small onion, chopped
- 1 medium carrot, chopped
- 1/2 cup of green pepper, chopped
- 1 garlic clove, minced
- 3 cups of cooked black beans
- 1 can of tomatoes, diced and undrained
- 2 bay leaves
- 1 teaspoon of ground cumin
- 1 teaspoon of dried thyme
- 1/2 teaspoon of cayenne pepper
- 4 cups of water
- Low-sodium chicken or vegetable broth instead of water (optional)
- Salt and pepper to taste
Directions:
Sauté onion, bell pepper and garlic in olive oil while preparing the vegetables.
Transfer to a crock pot.
Add the beans, tomatoes and tomato juice. Then, add 4 cups of water. Alternatively, add broth or stock instead. Also, throw in bay leaves, cumin, thyme, and cayenne. Season with salt and black pepper to preference.
To thicken, purée at least 2 cups of the soup solids and return to the cooker.
Serve hot. This recipe serves 6.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at www.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020, 2021, and 2022 Gold Award. You may listen to Nancy every Saturday at 11 am Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
