Diabetes Quick Fix: Southwestern Three Bean Soup

— 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 reduced-fat, 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.

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 SOUTHWESTERN THREE BEAN SOUP 

2 1/4 cups water, (divided use)

1 cup fresh sliced onion

1 cup shelled edamame

1/2 cup sliced parsnip

1/2 cup rinsed and drained low-sodium, canned red kidney beans

1/2 cup rinsed and drained low-sodium, canned chickpeas

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. 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

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(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 12-Week Diabetes Cookbook,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)