Three-bean soup you can make in minutes

— 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

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.

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. Serves: 2

Place a large saucepan over medium heat and add { cup water, onion, edamame, and parsnip. Saute 5 minutes.

Add red beans, chickpeas, lima beans, tomatoes, remaining 1 }-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.

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 grams fat, 9.6 grams carbohydrate, 24 milligrams sodium.

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

Per serving: 441 calories (calories from fat, 127), 14.1 grams fat (2.9 grams saturated fat, 5.9 grams monounsaturated fat), 9 milligrams cholesterol, 283 milligrams sodium, 60.6 grams carbohydrates, 15.3 grams dietary fiber, 23.7 grams protein.

Adapted 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.