I was looking through one of those “30 days of menus for diabetics” plans for some lunch ideas. One lunch featured canned black bean soup. I immediately thought of a black bean soup recipe I haven’t made in years. And when I say years, I mean it. I’ve been married to my current husband for more than six years and he’s never had this version of black bean soup. I knew this recipe was better than anything a can could offer and was really happy that I was able to (a) remember the cookbook it was in, and (b) actually find said cookbook.
The original recipe called for canned black beans, but I decided to use dried beans and soak/cook them myself. This cut about 750mg of Sodium per serving! I also used turkey bacon, light sour cream, tomatoes with green chiles and threw in some extra garlic. Making this dish takes considerably more time than opening a can of soup, but it’s definitely worth it.
This soup is low in Saturated Fat and Cholesterol and is a good source of Fiber, Protein, Thiamin, Magnesium, Potassium, Copper, Manganese and Folate.
Make it Vegetarian: Skip the turkey bacon and sauté the onions and garlic in a little bit of olive oil.
Adapted from 365 All-American Favorites by Sarah Reynolds
1 lb. black beans, dried
4 slices turkey bacon, chopped
1 medium onion, minced
3 garlic cloves, minced
1 tsp ground cumin
1 (10-14 oz) can diced tomatoes with green chiles
14 oz chicken stock
¼ cup light sour cream
4 tsp freshly squeezed lime juice
1 Tbsp minced fresh cilantro
½ tsp jalapeño Tabasco sauce
Place beans in large pot and cover with cold water. Let sit overnight. Drain water and cover beans with fresh water. Bring to a boil, then reduce heat and simmer approximately 1½ hours or until beans are soft. Drain in colander.
In same pot, combine bacon, onion and garlic. Cook over medium heat, stirring occasionally, until onions are soft, about 10 minutes. Stir in cumin and cook an additional minute.
Add beans, tomatoes (with juice) and chicken stock and bring to a boil. Cover, reduce heat to low and simmer about 10 minutes. Uncover and let cool about 15 minutes.
Transfer 2 cups of soup to a food processor and puree. Stir back into pot. Add up to ½ cup water if soup is too thick.
Combine sour cream, lime juice, cilantro and jalapeño sauce in a small bowl. Put soup in bowls and drizzle with sauce.
Makes 6 servings
Per serving: 328 calories, 4g fat (1g sat), 12mg cholesterol, 406mg sodium, 54g carb, 12g fiber, 4g sugar, 20g protein