Category Archives: soup diet

Mediterranean white bean and kale soup

This soup is low in saturated fat and cholesterol.  It is a great source of dietary fiber, protein, vitamins and minerals (thiamin, riboflavin, folate, iron, magnesium, phosphorus, vitamin A, vitamin C, vitamin K, vitamin B6, calcium, potassium, copper and manganese).  The base of the soup is a vegetable broth, so this is vegan and gluten free as well. You can make the broth the night before leaving the vegetables and then reheating the next day and removing the vegetables. Soaking the vegetables overnight will deepen the broth flavor.  Start soaking the beans overnight until you need them in the afternoon the next day. Continue reading Mediterranean white bean and kale soup

Mediterranean Black Bean and Chourico (Chorizo) Soup


This is a simple portuguese soup to make on a cold snowy day or as my mom would do, when she needed a cleanse.  Sounds like she was ahead of her time with what is now known as soup diets!  After researching the benefits of beans and kale, her cleansing feeling makes complete sense.  I have replaced red beans with black beans, as they provide way more nutrients. Black beans provides a punch of  phytonutrients such as antioxidant and anti-inflammatory, which help prevent disease. It has a  high protein – plus – fiber content; 1 cup of black beans give you 15 gram of fiber and protein! Black beans also support healthy digestive track. The soluble fiber has also been found to reduce heart attacks! This is a superfood, if you ask me. Continue reading Mediterranean Black Bean and Chourico (Chorizo) Soup