This tasty, quick soup contains many good-for-you ingredients, including barley, beans and tomatoes. These provide high fiber, heart-friendly folic acid and lots of iron in your blood, and all with a reasonable amount of fat, extremely important for your overall health.
5 servings II Prep time: 10 minutes II Cook time: 13 minutes
- 1 tablespoon canola or soybean oil
- 2 small onions, sliced
- 2 cloves garlic, chopped
- 1 teaspoon ground cumin
- 1/2 teaspoon uncooked quick-cooking barley
- 1 can (15 to 16 ounces) garbanzo beans, undrained
- 1 can (15 ounces) black beans, rinsed and drained
- 1 can (14-1/2 ounces) stewed tomatoes, undrained
- 1 package (10 ounces) frozen lima beans
- 3 cups water
- 2 tablespoons chopped fresh cilantro or parsley
- Heat oil in 4-quart Dutch oven over medium heat. Cook onions, garlic and cumin in oil about 3 minutes, stirring occasionally, until onions are crisp-tender.
- Stir in remaining ingredients except for cilantro. Heat to boiling, reduce heat to low. Cover and simmer about 10 minutes or until lima beans are tender. Stir in cilantro.
1 serving: Calories 390, calories from fat 55, fat 6g, saturated fat 1g, (1% of calories from saturated fat), trans fat 0g, cholesterol 0mg, omega-3 0g, sodium 940mg
Carbohydrate 81g, (dietary fiber 20g), protein 22g
%Daily value: vitamin A 8%, vitamin C 18%, calcium 14%, iron 34%, folic acid 74%
Exchanges: 5 starch, 1 vegetable
Carbohydrate choices: 5-1/2
– from the book, “Betty Crocker, Healthy Heart Cookbook”, by Roger S. Blumenthal M.D., F.A.C.C. Professor of Medicine, Director, the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease and by Juli Hermanson, M.P.H., R.D. Bell institute of Health and Nutrition