Diabetes Forecast

Cuban Black Bean Soup

Per Serving

Cuban Black Bean Soup

Makes: 8
Serving Size: 1 cup
Calories 245
Fat 4.5 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 39 g
Fiber 12 g
Sugars 7 g
Cholesterol 5 mg
Sodium 520 mg (without added salt)
Protein 15 g
Choices: Starch 2, Vegetable 1, Lean meat 1, Fat 0.5
  • Makes: 8
  • Serving Size: 1 cup
  • Preparation Time: 10 minutes, plus at least 1 hour to soak
  • Cooking Time: 1 hour


2 cups dried black beans, rinsed and picked over
2 slices lean, center-cut bacon, chopped
3 garlic cloves, minced
1 large onion, minced
1 large red bell pepper, cored and diced
1/2 tsp. ground cumin
1/2 tsp. dried oregano
1/4 tsp. dried thyme leaves
6 cups low-fat, reduced-sodium chicken broth
1 can (14.5 oz.) diced tomatoes, undrained
1 Tbsp. fresh lime juice
Hot pepper sauce to taste (not included in nutritional analysis)
Kosher salt and fresh-ground black pepper to taste
1/2 cup nonfat sour cream or nonfat plain or Greek-style yogurt


  1. Place the black beans in a large saucepan, and cover completely with water. Bring to a boil and boil for 2 minutes. Cover and set aside off heat to soak for at least 1 hour or overnight.
  2. Drain and rinse the beans under cold water, and set aside.
  3. Add the chopped bacon to a 5-quart pot, and cook over medium heat until crisp. Remove the bacon pieces with a slotted spoon and set aside.
  4. Add the garlic, onions, and red peppers to the pot. Sauté over medium heat for about 7 to 8 minutes until the vegetables are lightly browned. Add in the cumin, oregano, and thyme. Sauté for 1 minute.
  5. Add in the broth, tomatoes, and reserved black beans. Bring to a boil. Lower the heat, and simmer, partially covered, for 1 hour or until the beans are tender.
  6. Remove the pot from the heat. Add about 2 cups of the bean soup to a food processor or blender, and process until the mixture is smooth. Add pureed mixture back in the pot. Add in the lime juice and hot sauce. Season with salt and pepper.
  7. To serve: Top each bowl with some reserved bacon pieces and a dollop of sour cream or yogurt.

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