This thick, hearty soup is a great 25-minute supper. It’s a flavor-packed meal in a bowl. It also freezes well. If you have time, make double and you will have another meal ready for emergencies.
It’s also very adaptable: Use fresh or frozen shelled edamame and swap Hungarian-style paprika for smoked paprika. If you really want to save time, you can usually find diced fresh onions in the produce section of the supermarket.
From “Mix ‘n' Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.
Southwestern Three Bean Soup
2 1/4 cups water, divided
1 cup fresh sliced onion
1 cup shelled edamame
1/2 cup sliced parsnip
1/2 cup low-sodium, canned red kidney beans, rinsed and drained
1/2 cup low-sodium, canned chickpeas, rinsed and drained
1/2 cup frozen baby lima beans
1 cup canned low-sodium, whole tomatoes with their juice
2 teaspoons smoked paprika
2 teaspoon chili powder
1 tablespoon olive oil
Salt and freshly ground black pepper
2 tablespoons chopped fresh cilantro
1/4 cup reduced-fat, shredded Mexican-style cheese
Place a large saucepan over medium heat and add 1/2 cup water, onion, edamame, and parsnip. Saute 5 minutes.
Add red beans, chickpeas, lima beans, tomatoes, remaining 1 3/4 cups water, paprika and chili powder. Break up tomatoes with a spoon or knife and bring to a simmer. Simmer 20 minutes.
Stir in the olive oil. Add salt and pepper to taste. Serve in two bowls, sprinkled with cilantro and cheese.
Per serving: Calories 441, calories from fat 127, total fat 14.1 g, (saturated fat 2.9 g, monounsaturated fat 5.9 g), cholesterol 9 mg, sodium 283 mg, carbohydrate 60.6 g, dietary fiber 15.3 g, sugars 5.7 g, protein 23.7 g
Yield: 2 servings.