Beans, beans, they’re good for your heart, the more you eat the more you…
…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
Print recipe
| Serves | 8 (1 cup) |
| Prep time | 10 minutes |
| Cook time | 40 minutes |
| Total time | 50 minutes |
| Dietary | Vegan, Vegetarian |
| Meal type | Main Dish, Soup |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
| Website | CookingLight |
This quick and easy vegetarian chili recipe is loaded with heart smart beans!
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
| Step 1 | |
| Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. | |
Caramelized Onion and Cauliflower Soup
Caramelized Cauliflower and Onion Soup
| Serves | 4 |
| Prep time | 15 minutes |
| Cook time | 30 minutes |
| Total time | 45 minutes |
| Dietary | Diabetic, Gluten Free, Vegan, Vegetarian |
| Meal type | Side Dish, Soup |
| Misc | Serve Hot |
| By author | Rachael Ray |
Nutritional Information per serving:
Calories 120; Fat 4g (Sat 0.5g); Carbohydrates 18g; Sodium 240 mg; Protein 6g; Cholesterol 0mg; Fiber 6g
Food groups per serving:
2 vegetable, ½ meat, 1 fat
Carb choice: 1
Ingredients
- 3 tablespoons extra virgin olive oil, plus additional for drizzling
- 1 Large onion (roughly chopped)
- 1 Large head of cauliflower (chopped into small bits)
- 2 ribs celery
- 3 cloves garlic (chopped or grated)
- 5 sprigs fresh thyme (leaves removed and roughly chopped)
- salt
- black pepper
- 6 cups Pacific Brand low sodium chicken broth (or vegetable broth)
- 1 fresh bay leaf
Directions
| Step 1 | |
| Place a large soup pot over medium-high heat with the EVOO. Once the EVOO is hot, add the onion and cook until it begins to caramelize. Add the cauliflower and celery and cook, stirring frequently, for 8-10 minutes, until the veggies are nice and brown. Add the garlic, thyme, and some salt and freshly ground black pepper and continue to cook for 2-3 minutes. Add about 1 cup of the chicken stock and scrape up any brown bits on the bottom of the pot. Remove the pot from the heat and, working in batches, transfer to a food processor. Puree until completely smooth, adding a little splash of stock to moisten the mixture if necessary. Once the cauliflower is nice and smooth, transfer the puree back to the soup pot and add enough chicken stock to achieve a thick soup consistency, anywhere from 3-5 cups. Turn the heat back to medium-high, add the bay leaf and bring up to a bubble. Simmer for 5-10 minutes. | |