DIABETIC Southwestern Pinto Bean Soup Kick the flavor of the Mexican-style soup up a notch with a sprinkling of cilantro and a squirt of lime juice. Ingredients 2 cups dry pinto beans 5 cups cold water 2 14-ounce cans reduced-sodium chicken broth 1/2 cup water 1 large onion, chopped 3 cloves garlic, minced 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper 1 14-1/2-ounce can fire-roasted diced tomatoes, undrained Shredded reduced-fat Monterey Jack cheese (optional) Snipped fresh cilantro and/or sliced green onions (optional) Desired crackers (optional) Directions 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. Nutrition information Per serving: Calories 254, Total Fat 1 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Cholesterol 0 mg, Sodium 477 mg, Carbohydrate 46 g, Total Sugar 3 g, Fiber 10 g, Protein 16 g. Daily Values: Vitamin A 0%, Vitamin C 24%, Calcium 9%, Iron 20%. Exchanges: Vegetable .5, Starch 2.5, Lean Meat 1. Percent Daily Values are based on a 2,000 calorie diet.
Posted on: Tue, 02 Jul 2013 17:46:49 +0000