Beans are one of the best sources of fiber on the planet and the ultimate blood sugar regulator.
Beans are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that help stabilize your body’s blood-sugar levels and keeps hunger in check. The soluble fiber in beans influences the rate by which glucose is absorbed. They raise blood sugar very, very slowly, which improves the regulation of blood sugar and insulin.
YIELD 8-10 SERVINGS: 1 pound black turtle beans, soaked2 quarts veggie stock2 large onions, small dice6 medium cloves garlic, minced2 tablespoons extra virgin olive oil2 tomatoes ½ teaspoon dried oregano1 teaspoon ground cumin1 tablespoon + 1 teaspoon chili powder2 bay leaves¼ cup mirin (sweet rice wine) OR 1 tablespoon dry sherry3 tablespoon brown rice vinegarsea salt & freshly ground pepperFor Garnish: ½ cup chopped whole scallions for garnish · 1 ripe plum tomato, small dice · ½ bunch of cilantro, finely chopped · 1 lime, juiced · 1 avocado, small diceFor the Tofu Sour Cream (makes 2 cups): 12 ounces soft tofu · juice of 1 lemon · 1 teaspoon sea salt · 1 tablespoon olive oil · 2 tablespoons water · ¼ – ½ bunch chives or dill
Drain beans & place them in 4-quart soup pot with the stock. Bring beans to a boil, skimming foam that rises to surface. Reduce heat, cover & cook for 45 minutes. While beans are cooking, heat oil & sauté onion & garlic over medium heat in 10-inch sauté pan for 4-5 minutes. While onion & garlic are sautéing, drop tomatoes into bean pot for 30 seconds; remove using slotted spoon. Peel. Cut in half crosswise & squeeze out seeds. Chop coarsely & add to skillet, along with oregano, cumin & chili powder. Cook, stirring for 2-3 minutes. Scrape contents of the skillet into the soup pot. Add bay leaves. Cover pot & simmer for 30-40 minutes. Add mirin or sherry, vinegar & salt & continue to simmer for another 15 minutes. If you wish, puree 2 to 3 cups of the soup in blender or food processor to create a thicker, smoother texture. For the garnish, add the chopped tomatoes, scallions, cilantro, lime juice and sea salt to taste. For the tofu sour cream, place tofu, lemon juice, salt, olive oil and water in a food processor or blender. Blend until smooth and creamy. Add chives or dill to taste and puree until well incorporated. Remove bay leaves from soup pot & season with salt & pepper. Ladle into soup bowls & serve, garnished with a dollop of tofu sour cream, chopped tomato scallion salsa, and diced avocado. Author: Jessica P. Cooper HHC, AADP Health Supportive Chef and Nutrition Educator