Dr Joanna McMillan in her Get Lean program is a big fan of legumes. They provide protein, low GI carbohydrates, all three types of fibre and a whole host of vitamins, minerals and phytonutrients. They are a particularly good source of folate, essential throughout our lives to help prevent DNA damage that ultimately is at the root of ageing, and they’re one of the best plant sources of iron. We should be eating them more often.
In this recipe they use black beans – popular in South American cooking. They have cooked them from scratch as they think it really adds to the flavour of the dish, but if you can find canned black beans (they are available) you can use these and speed up the cooking time. Simmer your vegies for about half an hour, add the beans and simmer for a further 15 mins or so to let the flavours develop.
But if you’re prepared to go the extra mile and slow cook this soup using your soaked dried beans, it’s well worth it. Top with a good dollop of natural yoghurt and you have a nutrient-dense, hearty meal in a bowl. Total Time 3hr 15 mins
*This soup freezes well.
1 tb tomato paste
1 onion, diced
1 tsp fresh thyme, chopped
1 tsp ground cumin
1 tb fresh coriander, chopped
1 garlic clove, finely chopped or crushed
2 carrots, finely diced
1 red capsicum, finely diced
6 tb grated parmesan
1 cup black beans
6 tsp natural yoghurt
400g sweet potato, diced
1 corn cob, kernels removed
1 tb extra virgin olive oil
3 litres vegetable stock,
chipotle sauce to taste
1 tb tamari
- In a bowl stir the yoghurt into 300ml of water. Add the beans, add more water to ensure they are well covered and soak for at least 6 hours, or overnight. Discard the soaking yoghurty water once used. Rinse the beans.
- Heat the oil in a large soup pot. Sauté the onion gently for 3 minutes or until translucent, don’t brown. Add the thyme, cumin, coriander and garlic and cook for another 3 minutes.
- To the pot add the beans, sweet potato, carrots, corn, capsicum, stock and tomato paste. Cover the pot and slowly cook for 3 hours, checking the liquid now and again, adding extra water if it gets low.
- Add the tamari and chipotle sauce to taste, balancing the flavours to your liking.
- Serve the soup with a dollop of natural yoghurt, chopped coriander and a grating of parmesan and enjoy!
Per serving: Energy 296cal/1240kJ, Protein 19g, Fat 9g (of which 2.8g saturated, 1g polyunsaturated, 3.5g monounsaturated), Carbohydrate 36g, Fibre 13g
This recipe and image have been reprinted with permission from Dr Joanna’s Get Lean program and her Get Lean, Stay Lean evidence-based lifestyle book that will give you all the tools you need to embrace great health and take control of your weight. For more visit drjoanna.com.au