1 large onion, chopped
1 med green bell pepper, chopped
4 garlic cloves, minced
2 tsp olive oil
1 can (16-oz) kidney beans, rinsed and drained
1 can (16-oz) fat-free refried beans
1 can (15-oz) black beans, rinsed and drained
1 can (14.5-oz) reduced-sodium chicken broth
1 can (14.5-oz) stewed tomatoes, cut up
3/4 cup salsa
2 tsp chili powder
1/2 tsp black pepper
1/4 tsp ground cumin
In a large saucepan, sauté the onion, bell pepper, and garlic in the oil until tender.
Add the remaining ingredients to the onion mixture; mix well.
Bring soup to a boil; reduce the heat, cover and simmer 10 minutes.
Yield: 8 servings
Per cup: 201 calories, 1 g fat, 755 mg sodium*, 36 g carbs (10 g fiber), 12 g protein
Diabetic Exchanges: 2 starch, 1 lean meat
4 garlic cloves, minced
2 tsp olive oil
1 can (16-oz) kidney beans, rinsed and drained
1 can (16-oz) fat-free refried beans
1 can (15-oz) black beans, rinsed and drained
1 can (14.5-oz) reduced-sodium chicken broth
1 can (14.5-oz) stewed tomatoes, cut up
3/4 cup salsa
2 tsp chili powder
1/2 tsp black pepper
1/4 tsp ground cumin
In a large saucepan, sauté the onion, bell pepper, and garlic in the oil until tender.
Add the remaining ingredients to the onion mixture; mix well.
Bring soup to a boil; reduce the heat, cover and simmer 10 minutes.
Yield: 8 servings
Per cup: 201 calories, 1 g fat, 755 mg sodium*, 36 g carbs (10 g fiber), 12 g protein
Diabetic Exchanges: 2 starch, 1 lean meat
* You can reduce the sodium numbers by using low-sodium or no salt added beans.
This photo are recipe are Blue Ribbon Winners at TOH in 2008.
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