Add the onion, carrot, celery, garlic and bell pepper to a soup pot with a small amount of vegetable broth and cook for 5-10 minutes, until starting to soften.
Stir in spices and cook for a few more minutes.
Add the vegetable broth, tomato sauce, and black beans and simmer lightly until the carrots are tender, about 15 minutes.
Scoop half of the soup into a blender and puree until very smooth. (this step makes the soup thicker, but can be skipped)
Pour it back into the pot and stir in the cilantro. Season with salt and pepper and add a squeeze of fresh lime juice, if desired.
This hearty soup is diabetes-friendly, with only 30g of carbohydrates per serving!
November is Diabetes Awareness Month. Over 15% of American Indians/Alaska Natives have diabetes, which is higher than that of any other ethnicity in the U.S. Most of these cases are type 2 diabetes, which can be preventable through regular physical activity, a healthy and balanced diet, and the promotion of healthy living environments. Diabetes concerns every family. All families are potentially affected by diabetes and so awareness of the signs, symptoms and risk factors for all types of diabetes are vital to help detect it early. Early diagnosis and treatment are key to prevent the complications of diabetes and achieve healthy outcomes. Family support in diabetes care has been shown to have a substantial effect in improving health outcomes for people with diabetes. Early diagnosis and treatment is key to helping prevent or delay life-threatening complications. It’s important to know the early signs and symptoms to protect yourself and your family.
Symptoms of diabetes include the following:
- Urinating often
- Feeling very thirsty
- Feeling very hungry, even though you are eating
- Extreme fatigue
- Blurry vision
- Cuts/bruises that are slow to heal
- Weight loss, even if you are eating more (type 1)
- Tingling, pain, or numbness in hands/feet (type 2)
Many cases of type 2 diabetes can be prevented by adopting a healthy lifestyle. Reducing your family’s risk starts at home. It is estimated that 80% of cases of type 2 diabetes are preventable through the adoption of a healthy lifestyle. When a family eats healthy meals and exercises together, all family members benefit and encourage behaviors that could help prevent type 2 diabetes in the family.
November 14th is celebrated as World Diabetes Day. The Diabetes Program will be promoting Diabetes Day on November 14, 2018 at the Fred LeRoy Health and Wellness Center with diabetes education, a luncheon, and some fun activities! Diabetes prevention and awareness activities will be promoted throughout the month of November at all Ponca Tribe of Nebraska Service Sites, be sure to check the webpage or flyers for more details!
Ingredients
Directions
Add the onion, carrot, celery, garlic and bell pepper to a soup pot with a small amount of vegetable broth and cook for 5-10 minutes, until starting to soften.
Stir in spices and cook for a few more minutes.
Add the vegetable broth, tomato sauce, and black beans and simmer lightly until the carrots are tender, about 15 minutes.
Scoop half of the soup into a blender and puree until very smooth. (this step makes the soup thicker, but can be skipped)
Pour it back into the pot and stir in the cilantro. Season with salt and pepper and add a squeeze of fresh lime juice, if desired.