The Healthy Living link on all our physician homepages and at kp.org takes you to a link to Health Calculators. One of the calculators helps assess your daily intake of calcium. Even males need calcium for healthy bones. I wasn't getting quite enough and found that eating beans could help. You may be able to get most of the ingredients at your local farmers' market, but you may also need to stop at a grocery store.
Not only is this spicy black bean soup good for you, it is incredibly delicious. You can vary the "heat" to suit you, your family and friends. The recipe is simple and quick.
2 Tbsp olive oil
1 onion, diced
1 medium carrot, diced
4 large garlic cloves, minced
2 tsp ground cumin
1 to 2 tsp finely chopped jalapeño chili with seeds, divided (Don't rub your eyes after doing this.)
2 cans black beans, including liquid
4 medium tomatoes, diced (save the juice)
1-1/2 cups low-salt chicken broth
Chopped fresh cilantro
Crumbled feta cheese
In a large soup pot, heat the oil. Cook the onion, carrot and garlic until soft. Mix in the cumin and 1 tsp jalapeño. Add the beans, tomatoes with juice, and broth. Bring to a boil, then cover and simmer for about 15 minutes. Transfer three cups to a blender, purée until smooth and return to the pot. Simmer a little more until slightly thickened. Season to taste by adding a little salt, pepper and jalapeño at a time and taste frequently so you aren't surprised. Ladle into bowls and garnish as you wish.
Nutrition Information (per serving)
Every cup of beans provides about 90mg of calcium toward the 1,200 mg per day you need.