Southwestern Pinto Bean Soup - 46g Carbs, 10g Fiber, 2g Sugar
From: www.diabeticlivingonline.com
Kick the flavor of the Mexican-style soup up a notch with a sprinkling
of cilantro and a squirt of lime juice.
Servings: 6
2 cups dry pinto beans
5 cups cold water
2 (14oz can) reduced-sodium chicken broth
1/2 cup water
1 large onion, chopped
3 cloves garlic, minced
1 tsp ground cumin
1/4 tsp cayenne pepper
1 (14 1/2oz can) fire-roasted diced tomatoes, undrained
Shredded reduced-fat Monterrey Jack cheese (optional)
Snipped fresh cilantro and/or sliced green onions (optional)
Desired crackers (optional)
1. Rinse dry beans. In a Dutch oven combine rinsed beans and the 5 cups
cold water. Bring to boiling; reduce heat. Simmer, uncovered, for
10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain
and rinse beans.
2. In a 3 1/2 or 4 quart slow cooker combine beans, broth, the 1/2 cup
water, the onion, garlic, cumin, and cayenne pepper.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat
setting for 4 to 5 hours.
4. Stir in undrained tomatoes; cover and cook for 30 minutes more. If
desired, partially mash mixture with a potato masher, leaving soup chunky.
If desired, top individual servings with cheese and cilantro and serve
with crackers.
Servings: 6
254 Calories, 1g Total Fat, 16g Protein, 916mg Potassium, 477mg Sodium,
46g Carbs, 10g Dietary Fiber, 2g Total Sugar
Vitamin A(IU): 292 - Vitamin C: 14mg - Niacin: 2mg - Calcium(DV %): 91 -
Iron(DV %): 4
Diabetic Exchanges: 1 Vegetables, 3 Starch, 1 Lean Meat 1
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