El Paso Bean Soup
INGREDIENTS
  • Servings: 6
  • 1 medium onion, chopped
  • 1 medium carrot, chopped
  • 2 garlic cloves, minced
  • 2 tablespoons olive oil
  • 4 cups reduced-sodium beef broth
  • 1 can (16 ounces) fat-free refried beans
  • 2 cans (15-1/2 ounces each) great northern beans, rinsed and drained
  • 1-1/3 cups cubed fully cooked lean ham
  • 1 teaspoon dried parsley flakes
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/4 teaspoon pepper
  • 2 medium tomatoes, chopped
DIRECTIONS
  1. In a large saucepan, saute the onion, carrot and garlic in oil until tender. Stir in broth and refried beans; whisk until smooth. Stir in the beans, ham, parsley, cumin, chili powder and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in the tomatoes and heat through. Yield: 6 servings (2-1/4 quarts).
  2. Nutritional Analysis: One serving (1-1/3 cups) equals 289 calories, 7 g fat (1 g saturated fat), 13 mg cholesterol, 1,145 mg sodium, 37 g carbohydrate, 12 g fiber, 19 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.
RECIPE BACKSTORY
This is really tasty. I added spicy refried beans as well to give it a little extra kick. Very filling with some crusty bread. From Light and Tasty Yield: 6 servings (2-1/4 quarts). Nutritional Analysis: One serving (1-1/3 cups) equals 289 calories, 7 g fat (1 g saturated fat), 13 mg cholesterol, 1,145 mg sodium, 37 g carbohydrate, 12 g fiber, 19 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.