Get flavor-packed meal in a bowl with Three Bean Soup

This thick hearty soup is a great 25 minute supper. It’s a whole flavor-packed meal in a bowl. It also soup freezes well. If you have time, make double and you will have another meal ready for emergencies.

Helpful hints:

■ Fresh or frozen shelled edamame can be used.

■ A good quality paprika can be substituted for smoked paprika.

■ Diced fresh onions can be found in the produce section of the supermarket.

Countdown:

■ Assemble ingredients. ■ Make soup.

Shopping list:

To buy: 1 package reducedfat, shredded Mexican-style cheese**, 1 can low-sodium, canned red kidney beans, 1 can low-sodium, canned chickpeas, 1 can low-sodium, whole tomatoes*, 1 bottle smoked paprika, 1 bottle chili powder, 1 package frozen baby lima beans, 1 package fresh sliced onion. 1 package shelled edamame, 1 parsnip and 1 bunch cilantro Staples: Olive oil, Salt and Black peppercorns

Place a large saucepan over medium heat and add 1/2 cup water, onion, edamame, and parsnip. Sauté 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 and sprinkle with cilantro and cheese. Makes 2 servings.

Per servings: 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 Exchanges: 3 starch, 2 vegetable, 2 lean meat, 1 1/2-fat

*Look for low-salt canned whole tomatoes containing per cup: 41 calories, 0.3 g fat, 9.6 g carbohydrate, 24 mg sodium.

**Look for reduced-fat Mexican-style cheese containing per ounce (1/4 cup): 80 calories, 5.5 g fat, 3.3 g saturated fat, 220 mg sodium.

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.