2 cups of dried beans (black-eyed peas, kidney beans, or any type you prefer)
1 medium onion (chopped)
2 medium tomatoes (chopped or blended)
1-2 cups of vegetable or meat broth
1 clove of garlic (minced)
1 tablespoon of cooking oil
1 teaspoon of smoked paprika or chili powder
Salt and pepper to taste
Optional: vegetables like carrots, spinach, or bell peppers
Instructions:
1. Soak the Beans: Rinse the dried beans and soak them overnight in water. This helps reduce cooking time and improves digestibility.
2. Cook the Beans: Drain the soaked beans, add fresh water, and cook them in a pot or pressure cooker until tender. Set aside.
3. Prepare the Base: Heat oil in a pot. Sauté onions and garlic until fragrant.
4. Add Tomatoes: Stir in the chopped or blended tomatoes and cook until the mixture thickens.
5. Add Spices and Broth: Add smoked paprika, chili powder, salt, and pepper. Pour in the broth and bring to a simmer.
6. Combine Beans and Vegetables: Add the cooked beans to the pot. If using additional vegetables, add them now. Let the soup simmer for 15-20 minutes to blend the flavors.
7. Serve: Taste and adjust seasoning. Serve hot with bread, rice, or your favorite side dish.
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Health Benefits of Beans Soup:
1. Rich in Protein: Beans are an excellent plant-based protein source, aiding in muscle repair and growth.
2. High in Fiber: Promotes digestion, prevents constipation, and helps maintain healthy cholesterol levels.
3. Loaded with Vitamins and Minerals: Provides iron, potassium, magnesium, and B vitamins essential for energy production and overall health.
4. Low in Fat: A heart-healthy meal that helps reduce the risk of cardiovascular diseases.
5. Supports Weight Management: The high fiber content keeps you full for longer, aiding in weight control.
6. Boosts Immune System: Tomatoes and vegetables in the soup add antioxidants and vitamins that enhance immunity.
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