Low-Glycemic Spicy Black Bean Soup - dummies

Low-Glycemic Spicy Black Bean Soup

By Meri Raffetto, Rosanne Rust

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.