Nutrition Facts| Serving Size | 1/12 recipe | | Calories | 440 | | Calories from Fat | 20 | | Total Fat | 2 g | | Saturated Fat | 0 g | | Cholesterol | 0 mg | | Sodium | 460 mg | | Total Carbohydrate | 81 g | | Dietary Fiber | 24 g | | Sugars | 4 g | | Proteins | 27 g | | Vitamin A | 6% DV | | Vitamin C | 15% DV | | Calcium | 15% DV | | Iron | 40% DV |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times| Servings | 12 | | Preparation Time | 2 hours |
Cups of Fruits and Vegetables Per Person: 1.5
Ingredients and Preparation| Ingredients | Measures |
|---|
| Black beans, dried | 1 cup | | Red beans, dried | 1 cup | | Pinto beans, dried | 1 cup | | White beans, dried | 1 cup | | Split green peas, dried | 1 cup | | Navy beans, dried | 1 cup | | Garbanzo beans, drained | 1 can (15.5 ounces) | | No-sodium black-eyed peas, drained | 1 can (15.5 ounces) | | Kidney beans, drained | 1 can (15.5 ounces) | | No sodium diced tomatoes | 1 can (14.5 ounces) | | Diced tomatoes with green chiles | 1 can (10 ounces) | | Large onion, chopped | 1 | | Green onion, chopped | 1 cup | | Garlic cloves, crushed | 3 | | Salt | ½ tsp |
Directions - Combine black beans, red beans, pinto beans, white beans, split green peas, and navy beans. Cover with water and soak overnight.
- Drain beans and place in a large stockpot; cover with water.
- Add navy beans, garbanzo beans, black-eyed peas, and kidney beans. Cover and bring to a boil.
- Reduce heat and simmer for 1½ hours or until beans are tender.
- Add tomatoes, tomatoes with green chiles, onion, green onion, garlic, and salt. Simmer for 30 minutes to blend flavors.
Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 1; Milk: 0; Fat: 0; Carbs: 4; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. Exchanges are rounded up or down to equal whole numbers.
Therefore, partial exchanges are not included. |