Black Bean and Tomato Soup

Black Bean and Tomato Soup

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From: Diabetic Living Magazine

Chunky or pureed? It's your choice, as this black bean and tomato soup can be prepared both ways. Don't worry, if you choose to puree, the chicken and tortilla chips are added in afterwards!

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • ¾ cup chopped sweet onion
  • 3 cloves garlic, minced
  • ¼ teaspoon black pepper
  • ⅛ teaspoon salt
  • 1 tablespoon olive oil
  • ¾ cup chopped red sweet pepper
  • 3 cups reduced-sodium chicken broth
  • 2 (14.5 ounce) cans no-salt-added fire-roasted diced tomatoes, undrained
  • 2 cups no-salt-added black beans, rinsed and drained
  • 1 teaspoon dried Italian seasoning, crushed
  • 2 cups chopped or shredded cooked chicken breast (see Tip)
  • 1 tablespoon lime juice
  • 3 ounces blue corn tortilla chips, coarsely crushed
  • 2 tablespoons snipped fresh basil, oregano, and/or parsley

Preparation

  • Prep

  • Ready In

  1. In a 4-quart Dutch oven cook onion, garlic, black pepper, and salt in hot oil over medium heat for 4 to 6 minutes or until onion is tender. Add sweet pepper. Cook for 3 to 5 minutes or until sweet pepper is tender, stirring occasionally. Stir in broth, tomatoes, beans, and Italian seasoning. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes.
  2. Stir in chicken and lime juice; heat through. Ladle soup into bowls. Garnish with tortilla chips and fresh herb.
  • Tip: For the chicken breast, use leftover chicken or thawed frozen chicken. You can also poach your own: Simmer 12 ounces boneless chicken breast in 1½ cups water in a large covered skillet for 12 to 14 minutes or until cooked through (170°F).
  • Variation: To puree the soup, after Step 1, let soup cool slightly. Using an immersion blender or regular blender, puree soup until nearly smooth. Return to Dutch oven and continue with Step 2. Serve as above.

Nutrition information

  • Serving size: 1⅔ cups
  • Per serving: 291 calories; 8 g fat(1 g sat); 7 g fiber; 31 g carbohydrates; 24 g protein; 19 mcg folate; 40 mg cholesterol; 5 g sugars; 642 IU vitamin A; 28 mg vitamin C; 98 mg calcium; 3 mg iron; 438 mg sodium; 524 mg potassium
  • Nutrition Bonus: Vitamin C (47% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 2 lean protein, 2 starch, ½ fat, ½ vegetable

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