Glycemic Index Cookbook For Dummies
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For this low-glycemic black bean soup, all you have to do is toss your ingredients into a pot, cook, and serve. Although the recipe calls for a slow cooker, you can easily make this soup on the stove top if want to. Just sauté your vegetables in a little olive oil in a large saucepan, add the rest of the ingredients, and simmer for about 30 minutes.

You can substitute vegetable broth for the chicken broth to make this soup vegetarian, and add a little crunch by serving it with tortilla chips. Yum!

Low-Glycemic Spicy Black Bean Soup

Preparation time: 10 minutes

Cooking time: 3–4 hours

Yield: 6 servings

1 medium onion, chopped

1 carrot, chopped

2 cloves garlic, minced

2 teaspoons ground cumin

1/2 teaspoon chili powder

1/4 teaspoon black pepper

1 teaspoon finely chopped chipotle pepper, canned in adobo sauce

Two 15-ounce cans black beans, undrained

One 15-ounce can diced tomatoes with juice

2 cups chicken broth

Juice of 1 lime

2 tablespoons chopped fresh cilantro

6 ounces tortilla chips (optional)

  1. In a 5-quart slow cooker, stir together the onion, carrot, garlic, cumin, chili powder, black pepper, chipotle pepper, beans, tomatoes, and chicken broth. Cook on high for 3 to 4 hours.

  2. Before serving, add the lime juice and cilantro to the soup, and mix well. Ladle the soup into bowls, and serve with 1 ounce of tortilla chips (about 10 chips) per serving (if desired).

Per serving: Calories 168 (From Fat 24); Glycemic Load 6 (Low); Fat 3g (Saturated 0g); Cholesterol 2mg; Sodium 950mg; Carbohydrate 26g (Dietary Fiber 9g); Protein 9g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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