Makes 6 servings

We love the added flavor from the spices, sun-dried tomato, and sherry vinegar in this diabetes-friendly black bean soup. Garnish it with some mixed grains and wilted spinach and it becomes addictive.

Ingredients

  • 12 ounces dried black beans
  • 8 cups low-sodium chicken broth
  • 1 sachet d’épices (2 cloves, 1/8 teaspoon allspice, 1/8 teaspoon cumin seeds, and 1/4 teaspoon
  • black peppercorns)
  • 1/2 ounce bacon, minced
  • 1 teaspoon canola oil
  • 3/4 cup diced onion
  • 2 garlic cloves, minced
  • 1/4 teaspoon ground cumin
  • 1 lemon, thickly sliced
  • 2 tablespoons toasted and chopped ancho chile
  • 1 teaspoon minced jalapeño
  • 1/4 cup chopped sun-dried tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon kosher salt
  • 1 tablespoon sherry vinegar
  • 3/4 cup cooked barley, brown rice, or mixed-grains
  • 1/2 cup wilted spinach, chopped

Directions

  1. Soak the beans for 8 to 12 hours in enough cold water to cover by 3 inches or refer to page 136 for the short soak method. Drain the beans and simmer in the chicken broth with the sachet until the beans are tender, 20 to 25 minutes. Remove the sachet.
  2. In a large sauté pan, cook the bacon until the fat renders and the bacon begins to crisp. Add the canola oil. Add the onion, garlic, and cumin and sauté until the onion is translucent, 4 to 5 minutes.
  3. Add the lemon, ancho and jalapeño chiles, tomatoes, oregano, salt, and onion mixture to the beans and simmer until the soup is flavorful, about 15 minutes more.
  4. Remove and discard the lemon slices. Remove one-third of the beans from the soup and purée in a blender or food processor. Stir the puréed beans back into the soup. Stir in the vinegar.
  5. In a small bowl, combine the cooked barley, rice, or pilaf and the spinach until well mixed. Serve each bowl of soup garnished with some of the rice mixture.

    Nutritional Information Per Serving: Calories 298, Protein 18 g, Carbohydrates 51 g, Fiber 16 g, Total Fat 2.5 g, Saturated Fat 0.5 g, Sodium 386 mg

CIA FOODIES

Diabetes-Friendly Cuban-Style Black Bean Soup

Makes 6 servings We love the added flavor from the spices, sun-dried tomato, and sherry vinegar in this diabetes-friendly black bean soup. Garnish it with some mixed grains and wilted spinach and it becomes addictive.

Ingredients

  • 12 ounces dried black beans
  • 8 cups low-sodium chicken broth
  • 1 sachet d’épices (2 cloves, 1/8 teaspoon allspice, 1/8 teaspoon cumin seeds, and 1/4 teaspoon
  • black peppercorns)
  • 1/2 ounce bacon, minced
  • 1 teaspoon canola oil
  • 3/4 cup diced onion
  • 2 garlic cloves, minced
  • 1/4 teaspoon ground cumin
  • 1 lemon, thickly sliced
  • 2 tablespoons toasted and chopped ancho chile
  • 1 teaspoon minced jalapeño
  • 1/4 cup chopped sun-dried tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon kosher salt
  • 1 tablespoon sherry vinegar
  • 3/4 cup cooked barley, brown rice, or mixed-grains
  • 1/2 cup wilted spinach, chopped

Directions

  1. Soak the beans for 8 to 12 hours in enough cold water to cover by 3 inches or refer to page 136 for the short soak method. Drain the beans and simmer in the chicken broth with the sachet until the beans are tender, 20 to 25 minutes. Remove the sachet.
  2. In a large sauté pan, cook the bacon until the fat renders and the bacon begins to crisp. Add the canola oil. Add the onion, garlic, and cumin and sauté until the onion is translucent, 4 to 5 minutes.
  3. Add the lemon, ancho and jalapeño chiles, tomatoes, oregano, salt, and onion mixture to the beans and simmer until the soup is flavorful, about 15 minutes more.
  4. Remove and discard the lemon slices. Remove one-third of the beans from the soup and purée in a blender or food processor. Stir the puréed beans back into the soup. Stir in the vinegar.
  5. In a small bowl, combine the cooked barley, rice, or pilaf and the spinach until well mixed. Serve each bowl of soup garnished with some of the rice mixture.
    Nutritional Information Per Serving: Calories 298, Protein 18 g, Carbohydrates 51 g, Fiber 16 g, Total Fat 2.5 g, Saturated Fat 0.5 g, Sodium 386 mg

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