Black Bean Soup

High in fiber and protein, this hearty soup will stick to your ribs and warm you through and through.

1 tablespoon extra virgin olive oil
1 tablespoon garlic, chopped
1 small onion, diced
1-2 tablespoons cumin
2 15-ounce cans of black beans
2 cups of water or vegetable stock
1 bay leaf
1½ tablespoons wheat-free tamari or soy sauce
1 tablespoon lemon juice
Chopped cilantro for garnish

1. Heat the olive oil over medium heat in a pot. Add the garlic and onions, and cook until translucent. Add the cumin and sauté a few more minutes.
2. Add the canned beans including their liquid, water or stock and bay leaf. Bring to a boil, reduce heat and simmer for 10-15 minutes. Add the tamari and lemon juice, and simmer 1 minute longer. Remove the bay leaf.
3. Top with cilantro and enjoy.

Per serving: 443 calories, 3.9 grams fat, 77.7 grams carbohydrates, 18.8 grams fiber, 27 grams protein.

From the book “The Blood Sugar Solution” by Mark Hyman, MD