This diabetic friendly black bean soup bean makes a nutritious lunch or dinner. If I am eating carbohydrates I enjoy pairing it with quinoi or freekah. For those on a paleo or low carb diet, adding raw veggies and avocado to your soup makes a filling, energy packed meal.
For the beans
8 oz black beans soaked over night
32 oz filtered water (for cooking beans)
16 oz filtered water (for creating soup)
1/2 onion chopped
1/2 cup chopped cilantro
2 clove garlic chopped
salt to taste
1 crushed red chilli
1 tbl smoked paprika
1/2 chopped raw onion
1 chopped tomato
1/3 cup chopped cabbage
1 lime squeezed
Cook beans and 32 oz water in cooker on high pressure for twenty minutes. Turn off and check beans for softness. For regular stove top cook on medium 1 hour or until soft. Salt to taste.
Sautee beans with oil, add half the onions, paprika, garlic, and chilli pepper. When onions are translucent, add 16 oz water, and boil for 5 more minutes. Next, turn off heat and add cilantro, raw onion, lime, cabbage and raw tomato. Cover for 5 minutes. Serve with cut avocado and your favourite hot sauce.
Using a cast iron pan is an easy way to add more iron to your diet. You can also increase nutrients by adding raw veggies once your soup has stopped boiling, as if foods are kept under boiling they are processed by the body as a raw food. I personally like my soup to be very flavourful, so will add more raw garlic, mustard, apple cider vinegar and chillies to give it a nice barbecue flavour, try playing around and see what you can create.