Low Glycemic Impact Recipes: Carib Black Bean Soup

2 1/2 cups dry black beans6 cups water3 tablespoons olive oil2 onions, chopped3 cloves garlic, chopped6 stalks celery, chopped, with leaves2 cups water8 cups chicken broth1/2 teaspoon ground cayenne pepper1 1/2 teaspoons ground cumin2 tablespoons balsamic vinegar1/4 cup sherry1 tablespoon soy sauce1/2 teaspoon ground black pepper1/4 cup sour cream1/4 cup chopped green onionsIn a medium-size stock pot, add dried black beans and 6 cups of water, cover and let soak overnight. In another large stock pot, heat olive oil and add onion, minced garlic and chopped celery. Saute until vegetables are softened. Drain and rinse soaked black beans. Add pre-soaked beans or drained and rinsed canned beans to vegetable mixture along with 2 cups water and broth. Bring to boil; reduce heat and simmer. Add cayenne pepper and ground cumin. Partially cover the pot and simmer over low heat for 2 to 2 1/2 hours, or until beans are soft. Puree soup in batches in food processor or blender. Return pureed soup to stock pot and simmer. Add vinegar, sherry, soy sauce and pepper. Serve hot with a dollop of sour cream or yogurt and chopped green onions. Amount Per Serving  Calories: 199 | Total Fat: 5.1g | Cholesterol: 2mg Powered by ESHA Nutrient Database

Servings Per Recipe: 12

Amount Per Serving

Calories: 199

Total Fat: 5.1gCholesterol: 2mgSodium: 133mgTotal Carbs: 29.6g    Dietary Fiber: 6.9gProtein: 9.5g VIEW DETAILED NUTRITION
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