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Old 06-20-2003, 10:01 AM
Abear's Avatar
Nine Year Member
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Join Date: May 2002
Location: Heart of Cajun Country
Posts: 4,607
Black Bean Soup


Source: The New Family Cookbook for
People with Diabetes

1 pound dried black beans
1 tablespoon salt
2 tablespoons olive oil
3 medium onions, chopped
1 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon dry mustard
1 tablespoon fresh lemon juice
2 green onions with green tops,
chopped, for garnish

Rinse and pre-soak the beans in water to cover
overnight, or use the quick-cook method on the
package. Drain. Put 2 quarts of water, the
soaked beans, and salt in a large pot and bring
to a boil; cover and simmer on low heat for 2 hrs.
Heat the oil in a skillet; add the onions and sauté
about 5 minutes. Add the green pepper and
sauté 5 minutes longer. Add the onion mixture
and all the remaining ingredients except the green
onion garnish to the beans; simmer 1 hour more,
stirring occasionally. Top with chopped green
onions at serving time. Yield: 2 quarts (8 servings)

Nutritional Information Per Serving (1 cup):
Calories: 251, Fat: 4 g, Cholesterol: 0 mg,
Sodium: 587 mg,Carbohydrate: 42 g,
Dietary Fiber: 10 g, Sugars: 6 g, Protein: 13g
Diabetic Exchanges: 2-1/2 Starch/Bread,
1 Very Lean Meat
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