Healthy Recipes

Black and Navy Bean Soup
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Servings: 6
Ingredients and Preparation
Ingredients Measures
Olive oil 1 tablespoon
Garlic cloves, minced 2
Medium yellow onion, diced ½
Black beans, rinsed and drained 1 14.5-ounce can
Navy beans, rinsed and drained 1 14.5-ounce can
Vegetable stock 3 cups
Diced tomatoes, no salt added 1 14.5-ounce can
Barley ¼ cup
Carrot, diced 1
Dried thyme 2 teaspoons
Bay leaves 2
Fresh ground pepper to taste


Directions
  1. Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and onion. Sauté for about 5 minutes.
  2. Add beans, vegetable stock, diced tomatoes, barley, carrots, and herbs to the pot. Heat until boiling, and then reduce heat and simmer with cover on for about 30 minutes. Discard bay leaves and season with pepper to taste.

Exchanges
2 starches; 1 very lean meat; 1 fat; 1 vegetable

Side Suggestions: Crusty Bread and Sliced Cheddar Cheese


Nutrition Facts
Serving Size 1/6 of recipe
Calories 235
Total Fat 4 g
Saturated Fat 1 g
Sodium 1,097 mg
Total Carbohydrate 40 g
Dietary Fiber 11 g
Protein 13 g
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