Fareway Dietitian: Beans - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway Dietitian: Beans

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WATERLOO (KWWL) -

BEANS

Beans are the only food in two food groups: vegetables and protein

Rich in fiber

Linked to decreased cholesterol, risk of certain cancers, blood pressure and constipation

To reduce gas associated with beans, drain and rinse beans until all the white bubbles are gone

Rich in protein

Incomplete protein (beans do not contain all essential amino acids)

To make a complete protein, pair beans with brown rice, corn, nuts, seeds or wheat

Antioxidants

Control blood sugar levels

Inexpensive

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Black Bean Soup II

Makes 4 servings

Total time 30 minutes

Ingredients

1 Tbsp. canola oil

½ small onion, minced

2 garlic cloves, minced

2 tsp. chili powder

½ tsp. cumin

2 cans black beans

1 ½ cups water

1 cup chicken broth

4-5 dashes Tabasco sauce

1 can green chilies

Salt and pepper, to taste

Directions

HEAT oil over medium heat; ADD onion and SAUTE until soft. ADD garlic and SAUTE for 30 more seconds. ADD chili powder and cumin. DRAIN beans (but don't rinse) and ADD to pot. ADD water and chicken broth. SIMMER for 15 minutes. SCOOP 1 cup into a blender or food processor and BLEND until almost smooth. ADD blended soup back into the pot and ADD hot sauce and green chilies. STIR to combine.

Nutrition information per serving: 212 calories; 6.7 g fat; 0.89 g saturated fat; 1.35 mg cholesterol; 663 mg sodium; 28.8 g carbohydrate; 6.5 g fiber; 9.1 g protein

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