Southwestern Three Bean Soup makes a hearty meal

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.

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.

* 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.

SOUTHWESTERN THREE BEAN SOUP

2 ¼ cups water, (divided

use)

1 cup fresh sliced onion 1 cup shelled edamame ½ cup sliced parsnip

½ cup rinsed and drained low-sodium, canned red kidney beans ½ cup rinsed and drained low-sodium, canned chickpeas

½ 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

¼ cup reduced-fat, shredded Mexican-style cheese**

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. Yield 2 servings.

Per servings: 441 calories, 127 calories from fat, 14.1 g total fat (2.9 g saturated fat, 5.9 g monounsaturated fat, 9 mg cholesterol, 283 mg sodium, 60.6 g carbohydrate, 15.3 g dietary fiber, 5.7 g sugars, 23.7 g protein

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

From “Fast and Flavorful: Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “The 12Week Diabetes Cookbook,” published by the American Diabetes Association. To order either book call 1-800232-6733 or order online at www.shopdiabetes.org