Diabetes Care and Education - A Dietetic Practice Group of the American Dietetic Association

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Speedy Black Bean Soup

6 servings/serving size: 1 cup

There are many versions of Black Bean Soup available, but this one is probably the fastest around. No vegetables are included, except onion, so if you want to include more vegetables, the soup will take a little longer to cook.

Ingredients:

Soup:

1 tsp olive oil
1 small onion, minced
2 15-oz cans black beans, 1 can drained
1 1/2 cups low-fat, low-sodium chicken broth
1/2 cup dry red wine
Fresh ground pepper to taste
1 tsp cayenne pepper

Garnish:

6 Tbsp low-fat sour cream
Cilantro or parsley sprigs

Starch Exchange	1 1/2
Very Lean Meat Exchange	1
Calories	168
Total Fat	3 g
Saturated Fat	1 g
Calories from Fat	27
Cholesterol	5 mg
Sodium	394 mg
Total Carbohydrate	26 g
Dietary Fiber	8 g
Sugars	4 g
Protein	10 g

Directions:

In a stockpot over medium-high heat, heat the oil. Add the onion and saute for 5 minutes.
Add the drained can of beans and thicken broth. Simmer for 5 minutes.
Puree the other can of beans with the bean liquid in a blender or food processor. Add to the soup. Add the red wine, ground pepper, and cayenne pepper and simmer for 10 minutes. Garnish with sour cream and parsley or cilantro sprigs.

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This information is provided as a public service by DCE a dietetic practice group of the American Dietetic Association and the information is not intended to replace medical advice. Individuals should contact a registered dietitian to answer food and nutrition-related questions or for nutrition services. All information is the property of DCE DPG/ADA and may not be copied or modified for commercial purposes without the written consent of DCE DPG/ADA.