Quick Black Bean Soup
Courtesy of the American Diabetes Association®
February/March 2005
Here is a quick method that still has great flavor.
Serves: 4
Serving size: 1 cup
| 1 |
tsp. canola oil |
| 1/4 |
cup sofrito |
| 1 |
cup lean ham, cubed |
| 2 |
15-oz. cans black beans, rinsed and drained |
|
2 |
cups low-fat, low-sodium beef broth |
| 4 |
tbsp. chopped hard-boiled egg |
| 1. |
Heat oil in medium stockpot and sauté sofrito and ham 3-4 minutes. |
2. |
Add beans and broth and bring to a boil. Cover, reduce heat, and simmer 20 minutes. |
3. |
Remove 1 cup soup and mash or run through the blender or food processor. Return purée to soup. Cook 2 minutes. |
4. |
Garnish each serving with 1 tbsp. egg. |
Exchanges
2 1/2 Starch
2 Lean Meat |
|
| Calories . . . . . . . . . . . . . |
290 |
|
|
Calories from Fat . . . . . |
49 |
|
Total Fat . . . . . . . . . . . . . |
5g |
|
|
Saturated Fat . . . . . . . . |
1g |
|
Cholesterol . . . . . . . . . . . |
75mg |
|
Sodium . . . . . . . . . . . . . . |
771mg |
|
Carbohydrate . . . . . . . . . |
37g |
|
|
Dietary Fiber . . . . . . . . |
13g |
| |
Sugars . . . . . . . . . . . . |
4g |
|
Protein . . . . . . . . . . . . . . |
24g |
|
|
This Recipe is from the book Cocinando para Latinos con Diabetes (Diabetic Cooking for Latinos) by Olga V. Fusté, published by the American Diabetes Association (ADA). Visit the ADA store to order this and other ADA publications.
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