Cooking with diabetes

Bean soup offers taste of Southwest in a jiffy

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

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