Dr. Neal Barnard’s Brain-Protective Recipes

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Enchilada Bean Soup

 

Ingredients

Serves 2

 

1/4 cup mild chili powder

2 tbsp whole-wheat pastry flour or masa harina

2 tsp ground cumin

2 cups canned low-sodium red beans, with liquid

2 cloves garlic

2 corn tortillas

1 or 2 chipotles in adobo sauce (optional)

1 tbsp chopped fresh oregano (optional)

Directions

Combine the chili powder, flour and cumin in a medium saucepan. Place over medium heat and toast for about 2 minutes. If you smell the chili powder starting to get a heavy, bitter aroma, take the pan off the heat immediately.

Slowly stir about 1 cup of water into the pot until you have a semi-thick sauce.

Add the remaining ingredients, bring to a simmer and simmer for about 5 minutes. Purée the soup using an immersion blender, adding extra water as needed to achieve a thick but not pasty texture.

Options: If you use the chipotles and/or oregano, add them when you add the beans.

 

Per serving: 344 calories, 19 g protein, 64 g carbohydrate, 2 g sugar, 3 g total fat, 6% calories from fat, 22 g fiber, 226 mg sodium