Thursday, June 29, 2017

[Healthy_Recipes_For_Diabetic_Friends] Southwest Bean Soup - 18g Carbs, 5g fiber, 4g Sugar


Southwest Bean Soup  - 18g Carbs, 5g fiber, 4g Sugar

Originally published as Southwest Bean Soup in Healthy Cooking December/January 2009, p25

I made up this recipe because I'm a member of a weight loss program and want to lose weight safely. I've given this recipe to some other members. They've told me: "It's out of this world!" And, "It's the best soup I've ever eaten!" —Marianne Brown, Glendale, Arizona
Featured In: Soup Recipes Across America
Diabetic Exchange
Test Kitchen Approved

TOTAL TIME: Prep: 15 min
Cook: 30 min
Servings: 13

1 large onion, chopped
1 medium green pepper, chopped
3 garlic cloves, minced
3 cans (14 1/2 oz each) reduced-sodium beef broth
2 cans (15 oz each) black beans, rinsed and drained
1 can (28 oz) diced tomatoes, undrained
2 cans (4 oz each) chopped green chilies
1 cup frozen corn
1 1/2 tsp chili powder
1 tsp ground cumin
1/2 cup minced fresh cilantro

In a large nonstick saucepan coated with cooking spray, cook and stir onion and green pepper over medium heat until almost tender. Add garlic; cook 1 minute longer.

Stir in the broth, beans, tomatoes, chilies, corn, chili powder and cumin. Bring to a boil. Reduce heat; cover and simmer for 20 minutes. Stir in cilantro.

Makes: 3 1/4 quarts
Servings: 13
Serving Size: 1 cup
Nutrition per Serving: 95 Calories, 0 Fat, 0 Saturated Fat, 2mg Cholesterol, 459mg Sodium, 18g Carbs, 5g fiber, 4g Sugars, 5g Protein

Diabetic Exchanges: 1 starch, 1 vegetable


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