A hot bowl of soup on a cold day is a wonderful thing...especially when you can serve it within 30 minutes. (Pair it with sandwiches and a side salad, and you’ve got a complete meal.) Black beans provide fiber, minerals and health-boosting phytonutrients.

2 tsp minced garlic

1/2 cup diced onion

1/2 cup diced red or green bell pepper

2 cans 15-oz no-salt- added black beans, undrained

1/2 cup salsa

2 tsp cumin

1 tbsp chili powder

1 cup frozen corn, thawed

16 oz chicken or vegetable broth

1/2 cup shredded low-fat cheddar cheese (optional)

2 1/2 tbsp chopped fresh cilantro (optional)

1. Sauté garlic, onions and bell pepper in a small amount of water in a heated medium-sized saucepan until soft.
2. Add beans, salsa, cumin, chili powder, corn and broth, and mix well. Bring to a boil, then reduce heat and bring to a low simmer for 10 minutes.
3. Ladle soup into bowls and top with shredded cheese and cilantro, if using.

Yield: 8 servings

Source: reprinted with permission of Carolyn Lammersfeld, RD, Cancer Treatment Centers of America