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Fuhrman's Black Cuban Bean Soup and Garlic Mashed Potatoes

Saturday, January 11, 2014



Cuban Black Bean Soup with Garlic "Mashed Potatoes"

Serves: 5

Ingredients:
For the Soup:

1 small onion, chopped
3 cloves garlic, minced
1 tablespoon chili powder
2 teaspoons ground cumin
3 cups cooked black beans or 2 (15 ounce) cans low sodium black beans, drained and rinsed
3 cups low-sodium vegetable broth
2/3 cup low-sodium all natural salsa
1 tablespoon lime juice
a few dashes chipotle tabasco sauce
1/2 bunch cilantro, chopped
4 green onions, chopped

For the "Mashed Potatoes":
1 large head cauliflower, chopped
2 cloves garlic, minced
1/2 - 1 cup soy, hemp or almond milk (to desired consistency)
1/4 teaspoon pepper, or to taste
1/4 cup nutritional yeast
2 stalks green onions, chopped

Instructions:
Saute onion and garlic in a splash of low sodium vegetable broth until tender. Add chili and cumin, stir until combined. Add beans, vegetable broth, salsa, lime juice and tabasco sauce. Bring to a boil, then cover and simmer about 45 minutes.

Remove from heat and puree about half of the soup in a high-powered blender. Stir in cilantro and green onions. Cover and set aside until ready to serve.

Steam cauliflower until tender. Place into high-powered blender along with remaining ingredients except for green onions and blend until smooth (add soy milk until desired consistency). Serve soup topped with "mashed potatoes" and garnish with green onions.

Per Serving: CALORIES 264; PROTEIN 21g; CARBOHYDRATES 45g; TOTAL FAT 2.6g; SATURATED FAT 0.6g; SODIUM 138mg; FIBER 17.3g; BETA-CAROTENE 711ug; VITAMIN C 85mg; CALCIUM 124mg; IRON 5.1mg; FOLATE 515ug; MAGNESIUM 130mg; ZINC 2.5mg; SELENIUM 4.1ug
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