Packed with protein and fiber, this soup doesn't need meat to be satisfying. Soaking and cooking the beans yourself, rather than opening a can, ensures you'll have wonderful flavor and texture. (And the slow cooker does most of the work!)

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Combine beans and water in a large pot. Bring to a boil; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.

  • Transfer the beans to a 4-quart slow cooker. Stir in onion, jalapeno, garlic, broth, cumin, chili powder and salt.

  • Cover and cook on Low for 9 to 10 hours or on High for 4 1/2 to 5 hours. Use a potato masher to coarsely mash the beans. Top each serving with cilantro and serve with lime slices or wedges for squeezing. If desired, top each serving with sour cream.


Tips: Chile peppers, like jalapeños, contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts

204.4 calories; protein 11.3g 23% DV; carbohydrates 37.4g 12% DV; exchange other carbs 2.5; dietary fiber 10.2g 41% DV; sugars 4g; fat 1.4g 2% DV; saturated fat 0.2g 1% DV; cholesterolmg; vitamin a iu 858.5IU 17% DV; vitamin c 13.3mg 22% DV; folate 223.4mcg 56% DV; calcium 128mg 13% DV; iron 3.4mg 19% DV; magnesium 91.5mg 33% DV; potassium 937.4mg 26% DV; sodium 367.4mg 15% DV.