Diabetes Care and Education

Speedy Black Bean Soup

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

Directions:

1. In a stockpot over medium-high heat, heat the oil. Add the onion and saute for 5 minutes.
   
2. Add the drained can of beans and thicken broth. Simmer for 5 minutes.
   
3. 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 .

Nutrition Facts Serving Size 1 Cup Servings Per Recipe 6 Amount Per Serving Calories 168 Total Fat* 3g Saturated Fat 1g Total Carbohydrate 26g Dietary Fiber 8g Protein 10g Sodium 394 mg




Exchanges per Serving 1 1/2 Starch 1 Very Lean Protein 1 1/2 Carbohydrate Choice