15 Dec Beans, Beans, the magical fruit…you know the rest…
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
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
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.