Five Favorite Fast Meals (continued)

 

Black Bean Soup
1 teaspoon olive oil
1 pound 95% fat-free turkey kielbasa, chopped
3 medium onions, coarsely chopped
2 medium celery stalks, chopped
3 garlic cloves, minced
3, 15-ounce cans black beans, rinsed and drained
4 cups water
1, 15-ounce can no-salt-added diced tomatoes
1, 4-ounce can chopped green chilies
1 teaspoon ground cumin
2 teaspoons ground oregano
1 bay leaf
1 green bell pepper, diced
1 tablespoon chopped fresh cilantro

1.Add oil to a large soup pot over high heat. Add kielbasa and saut for 4-5 minutes or until beginning to brown.
2.Stir in onions, celery and garlic. Saut an additional 5 minutes or until turn clear.
3.Stir in remaining ingredients except cilantro and bring to a boil. Reduce heat and simmer 15 minutes.
4.Remove bay leaf and stir in cilantro.

Serving Size: 1 cup
Yield: 10 servings

199 calories, 4 grams total fat, 1 gram saturated fat, 21 mg cholesterol, 555 mg sodium, 30g total carbohydrate, 9 grams dietary fiber, 13g protein.

Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.

Read Lara's bio here.

Read more of Lara Rondinelli's columns.

NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.

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Last Modified Date: June 17, 2013

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