Bean Soup Recipes

Cook bean soup recipes and you will receive nutritional benefits.
Beans have been proven to be a major player in the fight against cancer.
They are high in protein and soluble fiber, they are beneficial to
those with diabetes, and help lower cholesterol.
For additional information, read the bottom of this page.

BLACK BEAN SOUP

Saute celery, onion, carrots and garlic in the oil until softened in a large pot. Stir in cumin and saute 1 minute longer.

Stir in the tomatoes, water and black beans. Bring to a boil, then reduce heat. Cover and simmer for 30 minutes.

Add salt and optional hot pepper flakes to taste.

Serve topped with a spoonful of plain yogurt or fresh salsa (optional).

Note: To give a smoother texture, ladle out a portion of the soup and mash with a potato masher or puree in a blender or food processor, then stir back into the soup.

Heat the oil in a large pot. Saute the onions over medium heat until clear or soft for 3 to 4 minutes.

Add the garlic and saute until the onion is lightly golden, another 3 to 4 minutes.

Add the remaining ingredients, except the toppings, along with the water, and bring to a simmer.

Mash some of the beans with a potato-masher, or in a food processor, just enough to thicken the liquid base of the soup. Cover and simmer gently but steadily for 10 minutes.

Serve hot topped with your choice of chopped green onions, reduced-fat sour cream, or low-fat yogurt.

NOTE: This soup thickens quite a bit as a leftover. Either thin it with extra water or serve it over brown rice.
Another great bean soup recipe.

Chop the onion & garlic.
Bring 2 cups water to a boil in a large pot, then add the olive oil, onions and garlic.
Cover and boil for about 5 minutes.
Add the black beans and pumpkin, stir until smooth, let boil for 5-10 minutes.
Turn burner to low and add spices.
Add 1 cup plain yogurt and mix well.
Cover and let simmer for 15 minutes or more, stirring occasionally.
Sea salt and pepper to taste.
A yummy bean soup recipe!

Bean soup recipes can provide a major source of soluble fiber, which, when passing through the digestive tract grabs and traps bile that contains cholesterol, removing it from the body before it's absorbed. According to Patti Bazel Weil R.D.,diabetes nutrition educator at the University of Kentucky in Lexington and author of "Magic Beans", eating a cup of cooked beans a day can lower your total cholesterol by up to 10% in 6 weeks. Though that may not seem like much, it actually decreases your risk of heart disease by 20%. A study conducted at the University of Kentucky has shown that only three weeks of increased bean intake (3/4 cup of navy and pinto beans) lowered the men's cholesterol by an average of 19%. This reduces the risk of heart attack by almost 40%. Also because of the high fiber in beans, they can curb your appetite for fattier more dangerous foods.

Those suffering from diabetes are also benefited by eating beans. Enjoy making the bean soup recipes. The soluble fiber in beans helps to create more insulin receptor sites. These sites are like tiny docks for the insulin molecules to connect to, allowing the insulin to get to the cells that need it, instead of floating freely through the bloodstream, which can cause problems. Because of the higher risk of heart disease in diabetes sufferers, beans serve an extra benefit by keeping their cholesterol low, thus reducing their risk, so get busy cooking those bean soup recipes.

In addition to these benefits, the compound found in beans-isoflavins lagnins phytic acid sapopin and protease inhibitors- have been shown to keep normal cells from turning cancerous and inhibit their growth. The soybean contains phytoestrogens, a weaker version of the estrogen produced in our bodies naturally. Phytoestrogens are believed to reduce the risk of breast and prostate cancer, by blocking over activity of estrogen and testosterone which can spur cancerous tumor growth. Overall studies have shown Hispanic women have half the risk of breast cancer as white women. This disparity is believed to be due to the high content of beans in their diet.

Beans also fill many dietary requirements, including 32%DV of folate, 9%DV of potassium, and are very high in protein and fiber but low in fat. Dried or canned beans will give you the same benefit, but canned beans are high in sodium so be sure to drain and rinse well.

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