• 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


  1. 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.
  2. 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

Book Title: The Diabetes Food and Nutrition Bible