SPANISH BLACK BEAN SOUP

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> SPANISH BLACK BEAN SOUP

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> Yield: 6 servings

> Source: " The Diabetes Food and Nutrition Bible " by Hope Warshaw

> Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=70

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> INGREDIENTS

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> - 2 teaspoons chicken broth

> - 1 teaspoon olive oil

> - 3 cloves garlic, minced

> - 1 medium yellow onion, minced

> - 1 teaspoon fresh minced oregano

> - 1 teaspoon cumin

> - 1 teaspoon chili powder or 1/2 teaspoon cayenne pepper

> - 1 medium red pepper, chopped

> - 1 medium carrot, coarsely chopped

> - 3 cups cooked black beans (from scratch;

> or canned, rinsed, and drained)

> - 1-1/2 cups fat-free, reduced-sodium chicken broth

> - 1/2 cup dry red wine

> - Salt and pepper to taste

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> DIRECTIONS

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> In a large stockpot, over medium-high heat, heat the

> 2 teaspoons chicken broth and 1 teaspoon oil. Add the

> garlic and onions and saute for 3 minutes. Add the oregano,

> cumin, and chili powder and stir for another minute. Add

> the red pepper and carrot and saute for 2 minutes.

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> Puree 1-1/2 cups of the black beans in a blender or food

> processor. Add the pureed beans to the pot. Add the remaining

> 1-1/2 cups of the whole beans, chicken broth, and red wine.

> Simmer and let cook for 1 hour. Season with salt and pepper.

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> Nutritional Information Per Serving (1 cup):

> Calories: 149, Fat: 1 g, Cholesterol: 0 mg, Sodium: 134 mg,

> Carbohydrate: 26 g, Dietary Fiber: 9 g, Sugars: 5 g, Protein: 9 g

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

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