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Bean Me Up, Scotty

Bean Me Up, Scotty from Janet and Greta Podleski’s The Looneyspoons Collection
I chose this recipe for this week because it’s a) delicious, b) so good for you and c) super easy.  I made this for myself and my grandpa on a cold, rainy day after running some errands and mmm mmm mmm it was perfect! High in fibre, which means it helps prevent cancer, diabetes and heart disease, as well as fighting fa. It is a natural appetite suppressant helping burn fat rather than store it.  It also slows the entry of sugar into the bloodstream, minimizing sweet cravings.  It would be a delicious treat for vegetarians.

2 tsp olive oil
1 cup chopped onions
1 cup chopped red bell pepper
1 cup chopped carrots
1 jalapeño pepper, seeded and diced
3 cups reduced-sodium beef or vegetable broth
1 cup no-salt-added tomato sauce
2 cans (19oz) no-salt-added black beans, drained and rinsed
2 tbsp minced fresh cilantro
1 tbsp freshly squeezed lemon juice
1 tbsp brown sugar
2 tsp dried oregano
1 tsp chili powder
1 tsp ground cumin
1 tsp Worcestershire sauce
½ tsp dried thyme
½ tsp salt
¼ ground black pepper
6 tbsp light sour cream
Minced fresh cilantro for garnish
Heat the olive oil in a large pot over medium heat.  Add onions, red pepper, carrots, garlic, and jalapeño.  Cook and stir for 5 minutes, until vegetables begin to soften.  Add all remaining ingredients, except sour cream.  Bring to a boil.  Reduce heat to medium-low and simmer, covered, for 10 minutes.
(Optional: Working in batches, carefully transfer the soup to a blender or food processor and puree until desired consistency is reached.  Return soup to pot)
To serve, garnish with minced cilantro, if desired.
** I didn’t purée the soup because I preferred the hearty, chunky consistency.  This soup was just as enjoyable in the few days after making it when I ate it for leftovers. 
**** My grandpa rated this recipe 10+/10!