Top five reasons to choose beans:

Heart health – may lower LDL cholesterol and blood pressure.

Low glycemic index – for a slower increase in blood sugars.

Fiber-protein combination – helps with appetite control and hunger.

Rich in fiber – important for digestive health.

Contain flavonoids, which may help reduce heart disease and the risk of cancer.


Chicken Taco Soup

Serves 8

All you need:

1 onion, chopped

1 (15 oz) can no-salt-added black beans

1 (16 oz) can no-salt-added pinto beans

1 (15 oz) can corn, drained

1 (8 oz) can tomato sauce

12 oz beer or chicken broth

2 (10 oz each) cans diced tomatoes with green chilies

1 (1 oz) pkg taco seasoning

1 tsp. cumin

1 clove garlic, chopped

3 skinless, boneless chicken breasts, cooked and shredded

Shredded 2 percent-milk cheddar cheese, optional

Reduced-fat sour cream, optional

Crushed baked tortilla chips, optional

All you do:

Mix onion, beans, corn, tomato sauce, beer, tomatoes, taco seasoning, cumin, garlic and chicken in a pot. Bring to a boil; then turn down to simmer for 20 to 30 minutes. Serve with cheese, sour cream and tortilla chips, if desired.

Nutrition facts, per serving: 210 calories, 2g fat, 0g saturated fat, 0g trans fat, 25mg cholesterol, 910mg sodium, 30g carbohydrates, 8g sugar, 8g fiber, 17g protein.

Daily values: 15% vitamin A, 15% vitamin C, 8% calcium, 15% iron.


Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. Email her at