This thick, hearty soup is a great 25-minute supper. It's a whole 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.
Southwestern Three Bean Soup
1 cup sliced fresh onion
1 cup fresh or frozen shelled edamame, thawed if using frozen
1/2 cup sliced parsnip
1/2 cup low-sodium canned red kidney beans, rinsed
1/2 cup low-sodium canned chickpeas, rinsed
1/2 cup frozen baby lima beans
1 cup canned low-sodium whole tomatoes with their juice
2 teaspoons smoked paprika
2 teaspoons chile powder
1 tablespoon olive oil
Salt and ground black pepper
2 tablespoons chopped fresh cilantro
1/4 cup shredded reduced-fat 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, 1 3/4 cups water, paprika and chile 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 and sprinkle with cilantro and cheese.
Makes 2 servings.
Nutrition information: Each serving contains approximately 441 calories, 24 g protein, 14 g fat, 60 g carbohydrate (6 g sugar), 9 mg cholesterol, 283 mg sodium and 15 g fiber.
Carbohydrate choices: 4.
Food on 03/04/2015