Free The Blood Sugar Solution Cookbook by Mark Hyman Page A

the basil and let it infuse for 30 seconds while stirring.
    2. Add the onions and carrots and season to taste with salt and black pepper. Cook, stirring occasionally, until the vegetables are soft, 5–6 minutes.
    3. Pour in the broth and add the lentils, rice, and tomatoes. Bring to a boil and reduce the heat to low. Simmer with the lid slightly ajar for 20–25 minutes.
    4. Remove the pot from the heat and taste for seasoning. Add more salt and black pepper if desired. Serve immediately. Store any leftovers in the refrigerator for up to 4 days or in the freezer for up to 4 months.
    Nutritional analysis per serving (1½ cups): calories 221, fat 3 g, saturated fat 0 g, cholesterol 0 mg, fiber 13 g, protein 11 g, carbohydrate 38 g, sodium 605 mg

H EARTY K ALE S TEW
    Serves: 6
    Prep time: 15 minutes
    Cook time: 25 minutes
    Level: Moderate
    Budget: $
     
    The rosemary, thyme, garlic, and turmeric in this comforting vegetable stew combine to help calm inflammation.
    2 cups cooked red kidney beans or 1 (15-ounce) can red kidney beans, rinsed and drained
3 cups low-sodium chicken broth
1 cup dried lentils
1 large bunch kale, stemmed and chopped
1 (28-ounce) can diced tomatoes, undrained
4 celery ribs, chopped
2 medium yellow onions, chopped
4 large carrots, peeled and chopped
3 garlic cloves, minced
8 large portobello mushrooms, chopped
1 bay leaf
1 tablespoon dried rosemary
1 tablespoon dried thyme
1 tablespoon ground turmeric
sea salt and freshly ground black pepper
    1. Combine all of the ingredients in a medium pot, cover, and simmer gently until the lentils are cooked and the vegetables are very tender, 20–25 minutes.
    2. Transfer half of the stew to a blender and blend on high speed until smooth, about 2 minutes. Pour the blended soup back into the pot with the remaining stew and stir until evenly combined. (Or use a handheld immersion blender to purée some of the soup right in the pot.) Check for seasoning and add salt and black pepper if desired. Serve hot. Any leftovers can be refrigerated for up to 4 days.
    Nutritional analysis per serving (1 cup): calories 241, fat 1 g, saturated fat 0 g, cholesterol 0 mg, fiber 16 g, protein 14 g, carbohydrate 44 g, sodium 115 mg

B EAN S OUP
    Serves: 8
    Prep time: 20 minutes
    Cook time: 45 minutes
    Level: Easy
    Budget: $
     
    Bean soups are fabulous! They include good-quality plant protein, fiber, and minerals, and make a hearty, satisfying, easy-to-make meal that can be kept for days in the refrigerator.
    2 cups cooked chickpeas or 1 (15-ounce) can chickpeas, rinsed and drained
2 cups cooked black beans or 1 (15-ounce) can black beans, rinsed and rained
1 cup dried lentils
8 cups low-sodium vegetable broth
3 tablespoons extra-virgin olive oil
1 large onion, chopped
6 garlic cloves, finely chopped
1 large tomato, chopped
1 medium carrot, peeled and chopped
3 celery ribs, chopped
12 shiitake mushrooms, stemmed and thinly sliced
3 scallions, thinly sliced
1 small bunch kale, stemmed and chopped
3 sprigs fresh thyme
1 teaspoon chili powder
1 teaspoon ground coriander
½ teaspoon ground cumin
sea salt and freshly ground black pepper
    1. Combine the chickpeas, black beans, lentils, and broth in a large soup pot and bring to a boil over high heat. Reduce the heat to low and simmer the soup, uncovered, for 15 minutes.
    2. Meanwhile, heat the oil in a medium cast-iron pan over medium-high heat. Add the onions and cook until soft and brown, 5–7 minutes. Add the garlic and cook until aromatic, 1–2 minutes. Stir in the tomato and cook until soft, 6–8 minutes.
    3. Stir in the carrot, celery, mushrooms, scallions, kale, thyme, chili powder, coriander, and cumin. Season the vegetables to taste with saltand black pepper and cover the pan. Cook until the kale wilts and is tender, 6–8 minutes.
    4. Stir the vegetables into the pot with the cooked beans and serve hot. Any leftovers can be stored in the refrigerator for up to 4 days or in the freezer for up to 6 months.
    Nutritional analysis per