Name: Fiber Full Black Bean Soup
Prep time: 10 min
Cook time: 45 min
Ingredients: 1 cup chopped onion; 4 garlic cloves, minced; 1 tablespoon cumin; 1 cup chopped celery; 1 cup chopped carrot; 2 tablespoon olive oil; 4 1/2 cup chicken or vegetable broth; 2 15-ounce cans black beans, well-rinsed; 1 18-oz can diced tomatoes; 1 1.4 oz canned green chiles drained and chopped; A handful of fresh parsley chopped; A handful of fresh cilantro chopped; salt and pepper to taste

Fiber Full Black Bean Soup

By: Ellen Postolowski

Now that fall is upon us and there is a chill in the air, what better time than to whip up a pot of soup. This simple hearty soup is also healthy and loaded with the soluble fiber our bodies need. Soluble fiber is the fiber that expands in our stomachs when consumed and sends the satiety signals to our brain letting us know we are full. This soluble fiber will keep you full and satisfied for hours and not looking to snack in between meals. It is a great dinner option paired with some homemade whole wheat croutons or perhaps just a side of salad. Optional toppings: Avocado pieces, light sour cream or tortilla chips.

Preparation Time10 min

Cooking Time45 min

Ingredients

1 cup chopped onion
4 garlic cloves, minced
1 tablespoon cumin
1 cup chopped celery
1 cup chopped carrot
2 tablespoons olive oil
4 1/2 cups chicken or vegetable broth
2 15-ounce cans black beans, well-rinsed
1 18-oz can diced tomatoes
1 1.4 oz canned green chiles drained and chopped
A handful of fresh parsley chopped
A handful of fresh cilantro chopped
salt and pepper to taste

Instructions

In a large stockpot, sauté onions and garlic in olive oil over medium heat.
Stir occasionally for several minutes.
Add carrots, celery and cumin to the pot for another five minutes stirring occasionally.
Add broth through green chiles and bring to a boil. Cover, reduce heat to low and simmer for at least 20 minutes. Add fresh herbs and stir.
Remove from heat and let sit for at least 10 minutes. Blend or puree in batches. Garnish and serve warm. Optional toppings: Avocado pieces, light sour cream or tortilla chips.