Cuban Black Bean Soup
A meal in a bowl in less than 30 minutes, this satisfying soup has a hint of smokiness that's perfect for a chilly day.
For this recipe, and for dozens of other Association-approved recipes, purchase Diabetes & Heart Healthy Meals for Two from our online store.
Serves 2; Serving size: 1 1/4 cups
Prep time: 10 minutes
1 tsp canola or corn oil
5 medium green onions, white and pale green parts chopped
1 Tbsp dark green part of onion, thinly sliced
1 slice turkey bacon, cut into 1/2-in pieces
1 large garlic clove, minced
1 can (15 oz) no-salt-added black beans, rinsed and drained
1 can (14.5 oz) no-salt-added diced tomatoes, undrained
2 tsp ground cumin
1 tsp red vinegar
1/8 tsp cayenne
2 Tbsp fat-free plain yogurt
- In a medium saucepan, heat the oil over medium-low heat, swirling to coat the bottom.
- Cook the white and pale green parts of the green onions and the turkey bacon for 4 to 5 minutes, or until the green onions are soft and the turkey bacon is just beginning to brown.
- Stir in the garlic. Cook for 30 seconds to 1 minute, or until fragrant.
- Increase the heat to medium high. Stir in the black beans, tomatoes with liquid, cumin, vinegar, and cayenne.
- Bring to a simmer. Reduce the heat and simmer for 5 minutes.
1 Lean Meat
Calories from Fat: 45
Total Fat: 5 g
Saturated Fat: 0.7 g
Trans Fat: 0 g
Polyunsaturated Fat: 1.4 g
Monounsaturated Fat: 2.2 g
Cholesterol: 5 mg
Sodium: 195 mg
Total Carbohydrate: 48 g
Dietary Fiber: 12 g
Sugars: 11 g
Protein: 16 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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