Free The Blood Sugar Solution Cookbook by Mark Hyman Page B

serving (1 cup): calories 270, fat 6 g, saturated fat 1 g, cholesterol 0 mg, fiber 14 g, protein 14 g, carbohydrate 41 g, sodium 258 mg

R OASTED R ED P EPPER AND C ANNELLINI B EAN S OUP
    Serves: 12
    Prep time: 15 minutes
    Cook time: 15 minutes
    Level: Easy
    Budget: $
     
    This comforting, creamy soup is easy to prepare, kid-friendly, and great to have for leftovers. It is a plant-based protein, low in sugar, and gluten- and dairy-free, and it can be combined with a salad for a complete meal.
    10 cups cooked cannellini beans or 6 (15-ounce) cans cannellini beans, rinsed and drained
6 cups low-sodium vegetable broth
3 large red bell peppers
3 tablespoons extra-virgin olive oil
½ bunch or 1½ ounces fresh basil, thinly sliced, plus whole basil leaves for garnish
3 garlic cloves, minced
sea salt and freshly ground black pepper
    1. Combine the beans and broth in a large pot and bring to a boil over high heat. Reduce the heat to low and simmer the beans for 10 minutes while you roast the peppers. (To save time, you can use jarred roasted red peppers.)
    2. Coat the peppers with a little bit of the oil and set them over an open high flame. Turn them occasionally using a long pair of tongs. Once blackened all over, transfer the peppers to a large bowl and cover the bowl tightly with plastic wrap. Allow the peppers to cool in the bowl; the steam created by the hot peppers will moisten the skin and make peeling it much easier. When cool, peel and remove any charred skin. Cut the peppers in half and discard the seeds and stem.
    3. Add the roasted peppers, basil, remaining oil, and garlic to the beans. Transfer the soup in batches to a blender and blend on high speed until smooth, about 2 minutes. (Or use a handheld immersion blender to purée the soup right in the pot.) Turn the heat to low to warm the soup and season it to taste with salt and black pepper. Serve garnishedwith a basil leaf. Leftover soup can be refrigerated for up to 4 days or frozen for up to 4 months.
    Nutritional analysis per serving (1 cup): calories 205, fat 5 g, saturated fat 1 g, cholesterol 0 mg, fiber 9 g, protein 11 g, carbohydrate 30 g, sodium 255 mg

B LISSFUL B UTTERNUT B ISQUE
    Serves: 6
    Prep time: 5 minutes
    Cook time: 35 minutes
    Level: Easy
    Budget: $
     
    This creamy, flavorful vegan soup is full of vitamin B, fiber, and nutrients. It provides that sweet taste that we all love. Be sure to combine it with protein for a complete meal. Ghee is clarified butter used in South Asian cooking. Find it in Asian markets or natural foods stores.
    1 tablespoon ghee
1 medium Vidalia onion, chopped
½ teaspoon dried sage
4 fresh sage leaves, chopped
1 large butternut squash, peeled, seeded, and chopped
6 cups low-sodium vegetable broth
sea salt and freshly ground black pepper
½ cup unsweetened coconut milk
2 tablespoons toasted pumpkin seeds
    1. Heat the ghee in a large pot over medium-high heat. After a minute, add the onion and sauté until translucent, 3–5 minutes.
    2. Add the dried sage, fresh sage, and squash and cook until the squash begins to soften slightly, 4–5 minutes.
    3. Pour in the broth and season the soup to taste with salt and black pepper.
    4. Bring the soup to a boil, then reduce the heat to low and simmer until the squash is tender, about 20 minutes.
    5. Transfer the soup in batches to a blender and blend on high speed until smooth, about 2 minutes. (Or use a handheld immersion blender to purée the soup right in the pot.) Put the pot over low heat to warm the soup, and stir in the coconut milk. Taste the soup for seasoning and add more salt and black pepper if desired.
    6. Garnish each portion with a few toasted pumpkin seeds and serve immediately. Any leftovers can be stored in the refrigerator for up to 4 days or in the freezer for up to 4 months.
    Nutritional analysis per serving (¾ cup): calories 107, fat 4 g, saturated fat 2 g, cholesterol 5 mg, fiber 4 g, protein 6 g, carbohydrate 15 g, sodium 114 mg

K AREN’S S OUTHWEST B LACK B