Mexican Black Bean Soup

Name: Mexican Black Bean Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 7 servings
Ingredients: nonstick cooking spray 1.00 whole 1 spray 0.25g; olive oil 2.00 tsp; onion(s) 0.50 med diced; chicken breasts 1.00 lbs boneless skinless chicken breast cut into 1/2-inch cubes; Adobo seasoning 0.50 tsp divided use; black pepper 0.25 tsp; fire-roasted tomatoes 1.00 can 1 (14.5-oz) can; chili powder 1.00 tbsp 0.50 tsp; frozen corn 0.50 cup; black beans 1.00 can rinsed and drained 1 (15-oz) can; low sodium chicken broth 40.00 oz

A hearty Mexican-style soup combining cubed chicken breast, black beans, and fire-roasted tomatoes seasoned with chili powder and adobo, finished with corn for texture and mild heat.

Glycemic Load: 3.1 (Low)

181 calories per serving

Serves: 7

Prep: 10 minutes

Cook: 25 minutes

Original recipe: diabetesfoodhub.org

About This Calculation

Mexican Black Bean Soup has a low glycemic load of 3.1 per serving — minimal blood sugar impact — suitable for most people managing diabetes or blood sugar levels.

The primary glycemic load contributors are black beans, canned, rinsed and drained (GL 1.8), frozen corn kernels (GL 1.0), fire-roasted diced tomatoes, canned (GL 0.3). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.