Diabetes Forecast

Mexicali Soup

Per Serving

Mexicali Soup

Makes: 6
Serving Size: 1 1/3 cups
Calories 125
Fat 2 g
Saturated Fat 0.3 g
Trans Fat 0 g
Carbohydrate 22 g
Fiber 6 g
Sugars 6 g
Cholesterol 0 mg
Sodium 450 mg (without added salt)
Protein 6 g
Choices: Starch 1, Vegetable 1, Fat 0.5
  • Makes: 6
  • Serving Size: 1 1/3 cups
  • Preparation Time: 10 minutes
  • Cooking Time: 48 minutes


2 tsp. olive oil
1 large onion, chopped
2 garlic cloves, minced
1 tsp. hot chili powder
1 tsp. ground cumin
1/2 tsp. dried oregano leaves
2 Tbsp. canned green chilies
1 (15-oz.) can black beans, drained
1 (14.5-oz.) can diced tomatoes
1 cup frozen corn
3 cups low-fat, reduced-sodium chicken broth
2 Tbsp. minced cilantro
Salt and fresh-ground pepper to taste


  1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and saute for 3 minutes. Add the chili powder, cumin, and oregano, and sauté for 2 more minutes.
  2. Add the remaining ingredients, and bring to a boil. Lower the heat, and simmer for 30 minutes. Freeze, if desired, and then thaw in the refrigerator overnight before serving. To pack for a lunch, rinse a thermos with hot water to warm it, add the soup, and seal tightly.

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