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Showing You How To Give Up Sodium Without Giving Up Your Life


Black Bean Soup

A flavorful Latin style soup that's low in carbohydrates and fat. Use homemade salsa if you have it. If not, look for a brand like Enrico's no salt added, which is just as low, or Newman's Own that has around 120 mg of sodium per serving. This will add about 30 mg per serving.

1 1/2 c Dried Black Beans
4 c Water
2 T Olive Oil
1 Onion,Finely Chopped
1/2 Green Bell Peppers,Finely Chopped
2 ea Garlic,Minced
2 Carrot,Finely Chopped
2 Celery,Finely Chopped
1 t Cumin
1/4 t Cayenne
1 T Lime Juice
1/4 c Salsa

Soak beans in water overnight. In a large Dutch oven, sauté onion, pepper, garlic, carrots and celery until almost soft. Add spices and sauté a few minutes more. Add beans, water, lime juice and salsa and simmer until beans are beginning to fall apart, 1 1/2 to 2 hours.

Yield: 6 Servings

Sodium Category: VeryLowSodium

Diabetic Exchanges
1 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0.5 Vegetable
0 Lean Meat
0 Very Lean Meat
1 Fat

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 6

Amount Per Serving
Calories 130
Calories from Fat 45

% Daily Values *

Total Fat 5 gr
  Saturated Fat 1 gr
  Polyunsaturated Fat 1 gr
  Monounsaturated Fat 3 gr
Cholesterol 0 mg
Sodium 24 mg
Potassium 360 mg
Carbohydrates 18 gr
  Dietary Fiber 5.7gr
Protein 5 gr
7%
3%
 
 
0%
1%
9%
6%
23%
 

Vitamin A
Vitamin C
Calcium
Iron
38%
31%
4%
9%

* Percent Daily Values are based on
a 2000 calorie diet