The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 102

Soups
Black Bean Turtle Soup
1
1  1 ⁄ 2
4
1  1 ⁄ 2
1
1 ⁄ 2
1
⁄ 8
1
⁄ 2
1
1 ⁄ 2
4  1 ⁄ 2
1  1 ⁄ 2
tablespoon canola oil
cups chopped onion
cloves garlic, chopped
teaspoon cumin
tablespoon chili powder
teaspoon dried oregano leaves
teaspoon cayenne pepper
teaspoon salt
cup diced red bell pepper
cup diced yellow pepper
cups black beans, low-sodium canned, drained
cups water
In a large pot over medium heat, cook onion in oil until tender, about
3–4 minutes. Stir in garlic, cumin, chili powder, oregano, cayenne
pepper, salt, and diced peppers. In a blender, puree 1  1 ⁄ 2 cups of
beans with half ( 3 ⁄ 4 cup) the water on high setting, about 30 seconds.
Add bean mixture to pot. Add the rest of the water ( 3 ⁄ 4 cup) and
remaining whole beans, unblended, to the pot and stir together.
Reduce heat and simmer for 15 minutes, stirring often.
Nutrition Facts for one serving: 1 cup
Makes 5  1 ⁄ 4 cups (about 5 – 1 cup servings)
Calories: 256  •  Fat: 3.9 g  •  Total carbohydrate: 44.5 g
Protein: 13.3 g  •  Dietary fiber: 10.9 g  •  Sodium: 484 mg
Hearty Lentil Soup
1
5
1
1
1
1 ⁄ 2
1
1  1 ⁄ 2
1
1 ⁄ 8
1  1 ⁄ 2
1  1 ⁄ 2
1 ⁄ 2
cup dry lentils
cups water
garlic clove, crushed
tablespoon extra-virgin olive oil
cup chopped onion
cup thinly sliced celery
cup finely diced carrots
tablespoons tomato paste
bay leaf
teaspoon chili powder
teaspoons salt
cups canned, chunky, whole crushed tomatoes
cup fresh chopped parsley
Combine the lentils, water, garlic, olive oil, onion, celery, and carrots,
and bring to a boil. Cover, reduce heat, and simmer for about 1 hour,
stirring occasionally. Add remaining ingredients except parsley, and
simmer 10 more minutes. Just before serving, add parsley. Serve hot.
Analysis for one serving: 1 cup
Makes 8 cup (8 – 1 cup servings)
Calories: 120  •  Fat: 2.1 g  •  Total carbohydrate: 19.9 g
Protein: 7.1 g  •  Dietary fiber: 6.9 g  •  Sodium: 550 mg
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