poet_kelly

Beans are naturally a low-GI (Glycemic Index) food and one of nature's nutritional power packs. They are considered good sources of protein, fiber, B vitamins, iron, zinc and magnesium.

Ingredients:

1 cup dry black beans
1/2 cup diced onion
1/2 cup diced celery
1 large red pepper, roasted
1 tablespoon minced fresh garlic
2 quarts vegetable stock
1/4 teaspoon ground cumin
1/2 teaspoon salt
1 teaspoon chopped fresh oregano
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh cilantro

Directions:

In a large bowl, cover black beans with 3 1/2 cups water and soak overnight.
Rinse beans in a colander with fresh water and drain.

Lightly spray a large saucepan with olive oil. Sauté onions, carrots, celery, roasted pepper and garlic Add vegetable stock and black beans. Bring to a boil, reduce heat, and simmer for 1 hour.

When beans are tender, pour into a food processor and puree. Add cumin, salt, oregano, parsley, and cilantro.

Serves 6. Per serving: 140 calories, 13 grams protein, 27 grams carbohydrate, 5 grams dietary fiber and .5 grams of fat.

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RNY 11/4/08

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