— 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.
— Assemble ingredients.
— Make soup.
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.
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
(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)
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