Fifteen Minute Bean Soup

Fifteen Minute Bean Soup


Makes 8, One Cup Servings

Ingredients: 

1 can low-sodium tomatoes, diced

1 can low-sodium great northern beans, rinsed and drained

1 small onion, diced

1 can low sodium chicken broth (or 2 cups of water and one bouillon cube)

1 teaspoon garlic powder

1 10 ounce package frozen spinach

½ cup whole wheat pasta, uncooked

Directions:

  1. In a 2 -quart saucepan, combine all ingredients except spinach and pasta. Allow to boil.
  2. Add spinach and stir to break up as spinach thaws and mixture returns to a boil.
  3. Stir in the pasta and simmer until macaroni is tender, about 6-8 minutes.

Nutrition information per serving

121 calories, Total Fat 1g, Saturated Fat 0g, Protein 6g, Total Carbohydrate 24g, Dietary Fiber 5g, Sodium 196mg.

Fresh-Made Salsa

Image

salsa and chips

Makes 2 cups

Ingredients

  • ½ medium yellow onion, finely chopped
  • 1 green bell pepper, finely chopped
  • 2 tablespoons cilantro, chopped
  • 1 tablespoon lime juice, or juice from half a lime
  • 1 (14.5-ounce) can diced tomatoes, drained, liquid reserved or 1 ½ cups chopped fresh tomatoes
  • ½ teaspoon cumin

Directions

  1. Rinse and cut onion, pepper, cilantro, and lime.
  2. Combine all ingredients in a bowl.
  3. Add some reserved tomato liquid to thin salsa if desired.
  4. Cover and refrigerate 30 minutes to 24 hours to allow flavors to blend.

 

Source: Cooking with EFNEP