- 2 tsp olive oil extra virgin 10ml
- 1 cup onion chopped 250 ml
- 1 cup green bell pepper chopped seeded
- 1 cup celery chopped 250 ml
- 2 tbsp jalapeno pepper seeded chopped (optional)
- 3 cups vegetable stock substitute water 750 ml
- 1 cup tomato puree 250 ml
- 1 cup pinto beans cooked drained. 250 ml
- 1 cup white beans cooked drained. 250 ml
- 1 cup lima beans cooked drained. 250 ml
- 2 tbsp fresh minced basil 30 ml
- ⅓ cup parsley minced fresh
- 2 tsp cilantro minced fresh. 10 ml
- ½ tsp salt 2.5 ml (optional)
- ⅛ tsp black pepper
- ½ cup sunflower seeds raw
In a soup pot, heat the oil. Sauté the onion, bell pepper, celery, and jalapeno, if using, over medium heat for about 10 minutes or until soft, stirring frequently.
Add the vegetable broth or water, tomatoes, beans, basil, parsley, cilantro, salt, if using, and black pepper. Bring to a boil, reduce the heat and simmer for 10 to 15 minutes or until heated through.
While the soup cooks, toast the sunflower seeds in a small, dry skillet over medium heat, stirring often, taking care not to burn. Coarsely grind the toasted seeds in a food processor or blender.
Ladle the soup into serving bowls. Garnish with the ground seeds.
Serving: 1cupCalories: 239calCarbohydrates: 34gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 697mgPotassium: 874mgFiber: 10gSugar: 7gVitamin A: 1019IUVitamin C: 38mgCalcium: 84mgIron: 4mg
Sources
Credits
Davis, B. & Barnard, Tom. (2003). Defeating Diabetes. Healthy Living Publications, Summertown, TN