The Blood Sugar Solution Cookbook (11 page)

Bean soups are fabulous! They include good-quality plant protein, fiber, and minerals, and make a hearty, satisfying, easy-to-make meal that can be kept for days in the refrigerator.

1.
Combine the chickpeas, black beans, lentils, and broth in a large soup pot and bring to a boil over high heat. Reduce the heat to low and simmer the soup, uncovered, for 15 minutes.

2.
Meanwhile, heat the oil in a medium cast-iron pan over medium-high heat. Add the onions and cook until soft and brown, 5–7 minutes. Add the garlic and cook until aromatic, 1–2 minutes. Stir in the tomato and cook until soft, 6–8 minutes.

3.
Stir in the carrot, celery, mushrooms, scallions, kale, thyme, chili powder, coriander, and cumin. Season the vegetables to taste with salt
and black pepper and cover the pan. Cook until the kale wilts and is tender, 6–8 minutes.

4.
Stir the vegetables into the pot with the cooked beans and serve hot. Any leftovers can be stored in the refrigerator for up to 4 days or in the freezer for up to 6 months.

Nutritional analysis per serving (1 cup):
calories 270, fat 6 g, saturated fat 1 g, cholesterol 0 mg, fiber 14 g, protein 14 g, carbohydrate 41 g, sodium 258 mg

This comforting, creamy soup is easy to prepare, kid-friendly, and great to have for leftovers. It is a plant-based protein, low in sugar, and gluten- and dairy-free, and it can be combined with a salad for a complete meal.

1.
Combine the beans and broth in a large pot and bring to a boil over high heat. Reduce the heat to low and simmer the beans for 10 minutes while you roast the peppers. (To save time, you can use jarred roasted red peppers.)

2.
Coat the peppers with a little bit of the oil and set them over an open high flame. Turn them occasionally using a long pair of tongs. Once blackened all over, transfer the peppers to a large bowl and cover the bowl tightly with plastic wrap. Allow the peppers to cool in the bowl; the steam created by the hot peppers will moisten the skin and make peeling it much easier. When cool, peel and remove any charred skin. Cut the peppers in half and discard the seeds and stem.

3.
Add the roasted peppers, basil, remaining oil, and garlic to the beans. Transfer the soup in batches to a blender and blend on high speed until smooth, about 2 minutes. (Or use a handheld immersion blender to purée the soup right in the pot.) Turn the heat to low to warm the soup and season it to taste with salt and black pepper. Serve garnished
with a basil leaf. Leftover soup can be refrigerated for up to 4 days or frozen for up to 4 months.

Nutritional analysis per serving (1 cup):
calories 205, fat 5 g, saturated fat 1 g, cholesterol 0 mg, fiber 9 g, protein 11 g, carbohydrate 30 g, sodium 255 mg

This creamy, flavorful vegan soup is full of vitamin B, fiber, and nutrients. It provides that sweet taste that we all love. Be sure to combine it with protein for a complete meal. Ghee is clarified butter used in South Asian cooking. Find it in Asian markets or natural foods stores.

1.
Heat the ghee in a large pot over medium-high heat. After a minute, add the onion and sauté until translucent, 3–5 minutes.

2.
Add the dried sage, fresh sage, and squash and cook until the squash begins to soften slightly, 4–5 minutes.

3.
Pour in the broth and season the soup to taste with salt and black pepper.

4.
Bring the soup to a boil, then reduce the heat to low and simmer until the squash is tender, about 20 minutes.

5.
Transfer the soup in batches to a blender and blend on high speed until smooth, about 2 minutes. (Or use a handheld immersion blender to purée the soup right in the pot.) Put the pot over low heat to warm the soup, and stir in the coconut milk. Taste the soup for seasoning and add more salt and black pepper if desired.

6.
Garnish each portion with a few toasted pumpkin seeds and serve immediately. Any leftovers can be stored in the refrigerator for up to 4 days or in the freezer for up to 4 months.

Nutritional analysis per serving (¾ cup):
calories 107, fat 4 g, saturated fat 2 g, cholesterol 5 mg, fiber 4 g, protein 6 g, carbohydrate 15 g, sodium 114 mg

This hearty, thick soup is accented with rich flavors from the chipotles and carried by the texture of the tomatoes. Make sure to finish with fresh parsley or cilantro and chopped red bell pepper to bring this soup to life.

1.
Heat the oil in a large pot over medium heat. After a minute add the ancho chile powder, oregano, cumin, and bay leaves and toast them, stirring, for 30 seconds.

2.
Add the onion, garlic, and chipotle pepper, if using, and cook, stirring frequently, until the onion is soft and coated in spices, 3–4 minutes.

3.
Pour in the tomatoes, tomato sauce, and tomato paste and season to taste with salt and black pepper. Add the broth and black beans and turn up the heat to high. When the soup comes to a boil, immediately reduce it to a simmer.

4.
Cook with the lid ajar for 25 minutes. Check for seasoning and add additional salt and black pepper if desired.

5.
Serve each portion garnished with bell pepper and fresh parsley. Any leftovers can be stored in the refrigerator for up to 4 days or in the freezer for up to 4 months.

Nutritional analysis per serving (1½ cups):
calories 282, fat 2 g, saturated fat 0 g, cholesterol 0 mg, fiber 12 g, protein 17 g, carbohydrate 51 g, sodium 536 mg

Chili is a wonderful way to combine spices, flavors, vegetables, and beans in a hearty, heartwarming, phytonutrient-rich meal. When a recipe calls for wine, it’s fine to use because the alcohol will burn off during cooking while the flavor remains. If you prefer, you can replace red wine with a savory stock, such as chicken or beef, or red wine vinegar.

1.
In a large cast-iron pan, heat the oil over medium-high heat. After a minute add the herbs and spices and toast, stirring, for 30 seconds. Stir in the onion and celery and cook in the spice oil until soft, 5–6 minutes.

2.
Add the garlic, mushrooms, and bell pepper. Season to taste with salt and black pepper and cook for 3–4 minutes.

3.
Dump the sautéed vegetable mixture, along with the beans, tomatoes, tomato sauce, quinoa, wine, and broth into a slow cooker. Cover and cook on the Low setting for 2 hours. If you prefer to cook the chili on the stovetop, put a large Dutch oven over very low heat and cook with the lid slightly ajar for 1 hour.

4.
Remove the bay leaves. Serve garnished with the diced avocado and cilantro leaves. Leftover chili can be stored in the refrigerator for up to 4 days or in the freezer for up to 4 months.

Nutritional analysis per serving (½ cup):
calories 250, fat 3 g, saturated fat 0 g, cholesterol 0 mg, fiber 11 g, protein 11 g, carbohydrate 40 g, sodium 417 mg

Earthy and rich with diversity in texture and taste, this hearty vegetable chili is a great way to use low-glycemic vegetables in one simple and delicious dish.

1.
Heat the oil in a large pot over medium heat. Add the spices and toast, stirring, for 30 seconds.

2.
Add the onion and garlic to the pot and cook in the spiced oil, stirring frequently, until the onion is softened, 5–6 minutes.

3.
Toss in the carrots, zucchini, and yellow squash and cook, stirring, until soft, 6–7 minutes.

4.
Pour in the tomatoes and beans and season to taste with salt and black pepper.

5.
Cover the pot and reduce the heat so that the chili is gently simmering. Cook at a low simmer until all of the vegetables are tender, 25–30 minutes. Check for seasoning and add additional salt and black pepper if desired. Garnish each portion with a few chives and serve. Leftover chili can be refrigerated for up to 5 days or frozen for up to 4 months.

Nutritional analysis per serving (1 cup):
calories 122, fat 3 g, saturated fat 0 g, cholesterol 0 mg, fiber 7 g, protein 6 g, carbohydrate 20 g, sodium 244 mg