I have to say that although I found the prospect of ever being able to eat anything delicious a little bit daunting at the first of my Diabetic journey . . . a week later and I think I am finally beginning to understand things a bit better. I am a long ways from an expert by all means . . . but I've learned a lot. I am looking forward to the class I am going to take at the hospital which will hopefully teach me a lot more. I have also discovered that there is a wealth of information on the www that is very helpful and informative.
This soup I am showing you today is adapted from a recipe I found on Diabetes UK. (Great site by the way. I highly recommend!) I tinkered with it a bit, I admit, but not in any way which would compromise the integrity and diabetic values of the final outcome . . .
The soup itself is thick and very rich tasting. I added some spices to it. I can't help tweaking things here and there. It's just me . . . I can never leave things alone. The original recipe called for red chillies and I confess . . . I am not fond of red chillies. I find them far too hot and I just don't like them. Instead I used a mild chili powder and some ancho chili paste, for a hint of smokiness.
Of course cheese sprinkled over top would have gone down very well, but I opted to use the avocado salsa that came with the recipe and I was really glad I had. This added texture, color and a wonderful layer of extra flavours that we both really, REALLY enjoyed! Not to mention some healthy fat.
Diabetic or not, I really hope you will make this. It is my new favorite soup and I know it is a recipe I will make often. It's quick, easy and delicious! And it uses (with the exception of the avocado) things that I have in my kitchen all the time.
*Chilli Bean Soup*with an avocado salsaServes 6Printable Recipe
This soup is delicious. Adapted from a recipe I found on Diabetes UK. It's rich and feels very indulgent, but is very low in calories, fat and sugar. Do make the salsa. It adds an extra special touch!
1 TBS rice bran oil (or other heart healthy oil)1 large onion, peeled and chopped2 cloves of garlic, peeled and minced1 tsp ground cumin1/2 tsp ground cinnamon1 tsp mild chili powder1/4 tsp ancho chili paste(or to taste)2 X (420g) tins of kidney beans, drained, rinsed and drained again (2 X 14 1/2 oz tins)1 X (400g) tin of Chopped tomatoes in tomato juice, undrained (1 X 14 1/2 oz tin)1.2 liter of vegetable stock (5 cups)salt and black pepper to taste
For the salsa:1 ripe avocado, peeled and chopped2 fresh ripe tomatoes, peeled and chopped4 TBS fresh coriander, chopped1/2 small red onion, peeled and finely chopped 1/2 tsp mild chili powder (or to taste)salt and black pepper to taste
Heat the oil in a large saucepan. Add the onions and cook, stirring occasionally, over medium heat, until softened. Add the garlic, cumin, cinnamon, chili powder and ancho chili paste. Cook and stir for a minute. Tip in the beans and tomatoes, along with the vegetable stock. Bring to the boil. Reduce to a simmer and cook lightly covered for 20 to 25 minutes.
For the salsa, combine all of the ingredients in a bowl. Season to taste with salt and black pepper.
Blitz the soup smooth with a hand held stick blender, or very carefully in a regular blender. Reheat gently and season to taste with some salt and black pepper.
Serve the hot soup ladled into heated bowls with a dollop of the salsa on top. Crusty whole wheat bread, yes please! (Just a tiny smidgen)
Calories: 161Carbs: 14.1
Protein: 5.3Fat: 6.9Saturates: 1.5Sugars: 5.33 portions of fruit and vegetablesVegetarian