Black Bean Soup - from Managing Diabetes

Black Bean Soup


Number of Servings: 8
Serving Size: 1 cup
Ingredients
Name Measure Weight
16-oz can black beans, drained and rinsed 2 ---
canola oil 1 tbsp ---
chopped onion 1 ---
clove garlic, minced 4 ---
shredded carrot 1 ---
green bell pepper, chopped 1 ---
water 8 cups ---
smoked turkey breast, diced --- 4 oz
oregano 2 tsp ---
cumin 1/2 tsp ---
pepper 1/2 tsp ---
salt 1 tsp ---
lemon juice 2 tbsp ---
Preparation Instructions
1. If using dried beans, soak them in water overnight. The next day, drain the beans.
2. In a large soup pot, heat the oil over medium heat. Add half the onion and all the garlic, carrot, and green pepper. Saute until the vegetables are soft. Stir in the beans and water. Add the turkey, oregano, cumin, and pepper.
3. Cover and simmer for 30 minutes, or until the beans are tender, stirring occasionally. Add the salt and lemon juice. Top with chopped onion to serve.
Exchanges Per Serving


3 Starch
1 Very Lean Meat

Nutrition Information


Amount per serving
Calories 225
Calories from Fat 26
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 7 mg
Sodium 473 mg
Total Carbohydrate 42 g
Dietary Fiber 10 g
Sugars 5 g
Protein 17 g