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!

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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 1 1/2 cups water in a large covered skillet for 12 to 14 minutes or until cooked through (170 degrees 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 Facts

290.7 calories; protein 23.9g 48% DV; carbohydrates 30.5g 10% DV; exchange other carbs 2; dietary fiber 6.9g 28% DV; sugars 5.1g; fat 7.5g 12% DV; saturated fat 1.3g 7% DV; cholesterol 39.7mg 13% DV; vitamin a iu 641.8IU 13% DV; vitamin c 27.7mg 46% DV; folate 18.8mcg 5% DV; calcium 97.6mg 10% DV; iron 2.7mg 15% DV; magnesium 60.3mg 22% DV; potassium 524.5mg 15% DV; sodium 437.9mg 18% DV.