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Robinsbite: Beans, Beans, the magical fruit...you know the rest...

Monday, December 15, 2008

Beans, Beans, the magical fruit...you know the rest...


It's in the 20's here in Dallas tonight and that means one thing: SOUP!




I took stock of my pantry and found a few varieties of beans, tomato puree, diced tomatoes and some low sodium chicken broth. Add an onion, garlic and cumin and pepper and voila-you've got dinner. I know-you are thinking one word--all those cans= tons of SODIUM! You are correct! Be sure to rinse those beans before you add them to the dish. Rinsing removes approximately 2/3 the amount of sodium used. And, there is no need to add any salt to this dish-there is plenty with the salt from the tomaotes and the broth. If you want less salt, use 3 cups water and 3 cups low sodium chicken broth.



EASY 3 Bean Soup

Ingredients:
2 T. olive oil
1 large onion, diced
3 cloves garlic, chopped
1 can white beans
1 can black beans
1 can red kidney beans
1 can French style green beans
1 can tomato puree
1 small can Rotel-tomato dice with green chiles
6 cups low sodium chicken broth
3 T. cumin
freshly ground pepper-to taste
reduced fat shredded cheese-if desired

Preparation:
In a large stockpot, heat olive oil over medium heat. Add onions and garlic and cook until onions are translucent. Open and rinse all canned beans in a colander. Allow to beans to drain in the collander, then add to stockpot. Add 6 cups low sodium chicken broth to stock pot. Stir until mixed. Add 3 T. cumin and fresh cracked black pepper to taste. Allow to simmer for at least an hour before serving. Ladel into soup bowls and add 1-2 T reduced fat shredded cheese, if desired.

  • Not only is the soup a nutritional powerhouse, it is virtually pennies per serving!
  • The key to getting a healthy dinner on the table is a well stocked pantry. I will replenish the items I used tonight the very next time I head to the store.

1 Comments:

Blogger Loren said...

I don't know the rest...please tell me how it ends!

December 15, 2008 at 9:26 PM  

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