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)
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.
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.
