Ingredients
- 2 teaspoons chicken broth
- 1 teaspoon olive oil
- 3 cloves garlic, minced
- 1 medium yellow onion, minced
- 1 teaspoon fresh minced oregano
- 1 teaspoon cumin
- 1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
- 1 medium red pepper, chopped
- 1 medium carrot, coarsely chopped
- 3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
- 1-1/2 cups fat-free, reduced-sodium chicken broth
- 1/2 cup dry red wine
- Salt and pepper to taste
Directions
- In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.
- Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.
Recipe Yield: Yield: 6 servings (1 cup each)
Nutritional Information Per Serving:
Calories: 149
Fat: 1 grams
Sodium: 134 milligrams
Protein: 9 grams
Carbohydrates: 26 grams
Diabetic Exchanges
1-1/2 Starch, 1 Very Lean Meat
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
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