Black Bean Soup

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BLACK BEAN SOUP

Yield: 2 quarts (8 servings)

Source: The New Family Cookbook for People with Diabetes

Book info: http://diabeticgourmet.com/book_archive/details/26.shtml

INGREDIENTS

- 1 pound dried black beans

- 1 tablespoon salt

- 2 tablespoons olive oil

- 3 medium onions, chopped

- 1 cup chopped green bell pepper

- 1 clove garlic, minced

- 1 teaspoon ground cumin

- 1 teaspoon dried oregano

- 1 teaspoon dry mustard

- 1 tablespoon fresh lemon juice

- 2 green onions with green tops, chopped, for garnish

DIRECTIONS

Rinse and pre-soak the beans in water to

cover overnight, or use the quick-cook

method on the package. Drain.

Put 2 quarts of water, the soaked beans,

and salt in a large pot and bring to a boil;

cover and simmer on low heat for 2 hours.

Heat the oil in a skillet; add the onions

and saute about 5 minutes. Add the green

pepper and saute 5 minutes longer.

Add the onion mixture and all the remaining

ingredients except the green onion garnish to the

beans; simmer 1 hour more, stirring occasionally.

Top with chopped green onions at serving time.

Nutritional Information Per Serving (1 cup):

Calories: 251, Fat: 4 g, Cholesterol: 0 mg, Sodium: 587 mg,

Carbohydrate: 42 g, Dietary Fiber: 10 g, Sugars: 6 g, Protein: 13 g

Diabetic Exchanges: 2-1/2 Starch/Bread, 1 Very Lean Meat

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