Black Bean Soup With Shrimp and Rice

This is the type of meal you can make without a trip to the supermarket if you keep canned beans (any type can be used), frozen shrimp, canned tomatoes, chicken broth and rice on hand. Soups are great family fare, but most take too long to cook for a mid-week meal. Adding shrimp and rice to hearty black-bean soup makes a welcoming meal in a bowl that takes only 20 minutes to make.

Wine suggestion: I'd try a nice soft red wine like shiraz.

Makes 2 servings

Olive oil spray

3/4 pound peeled shrimp

1 cup sliced onion

3 medium garlic cloves, crushed

2 cups rinsed and drained canned black beans

1 cup drained canned diced tomatoes

2 cups fat-free, low-sodium chicken broth

1/4 cup long-grain white rice

1 teaspoon ground cumin

Salt and freshly ground pepper

Several drops hot pepper sauce

2 tablespoons chopped cilantro (optional)

1. Heat a large saucepan over medium-high and spray with olive oil. Add shrimp and saute, turning once, until pink, about 2 minutes. Remove to a plate.

2. Add onion to the pan and saute 2 minutes. Add garlic and cook 1 more minute. Add the beans, tomatoes, chicken broth, and rice.

3. Bring to a boil and cook 10 minutes, or until rice is cooked through. Stir in cumin and salt and pepper to taste.

4. Return shrimp to saucepan for a few seconds to warm through. Add hot pepper sauce or serve on the side. Serve in soup bowls, sprinkled with cilantro.

Per serving: 586 calories, 57 grams protein, 76 grams carbohydrates, 7 grams fat, 258 milligrams cholesterol, 840 milligrams sodium, 18 grams dietary fiber