Black-Eyed Yam Soup Quick, Nutritious Entree

It’s a specialty cookbook that grabs your attention with the introduction. In “The Bean Gourmet Presents the Greatest Little Bean Cookbook,” the author thanks his loyal goldfish for standing by him through thick and thin. How’s that for acknowledging those who are important to you!

This bean cookery book, by Tom Chasuk, is just my style: easy recipes with a few ingredients that make nutritious entrees. Today’s soup, for instance, has only 1 gram of fat per serving, rounding out to 5 percent fat calories. It’s a soup my family of five enjoyed.

In case you weren’t aware of it, Chasuk says there are more than 70 varieties of beans available. Health food stores might be one source if your local grocery store doesn’t carry the type you’re looking for, but be sure to make a phone call before you hop in your car and go searching for a unique bean.

The cookbook creatively features beans in everything, from dips to desserts. You can choose to use canned beans, or, if you have the time, cook dry beans.

How about Kidney Bean Pancakes or Stuffed Black-Eyed Omelet for breakfast? For dessert, you can try Chocolate-Covered Garbanzo Balls or Kidney Bean Cheesecake. They sound unusual, but the end result may be a pleasant surprise.

Black-Eyed Yam Soup combines six ingredients and simmers for 15 minutes. Choose a rich whole-grain bread or corn bread to go with the soup, and balance out the meal with a salad and light dessert.

Soup’s on!

Black-Eyed Yam Soup

Adapted from “The Bean Gourmet Presents the Greatest Little Bean Cookbook” (Hearst Books).

1 (15-ounce) can black-eyed peas, drained and rinsed

1 (16-ounce) can yams, drained and mashed

1 (8-3/4-ounce) can whole-kernel corn, drained

3-1/2 cups regular or low-sodium chicken or vegetable broth

1/4 teaspoon garlic powder

1/4 teaspoon black pepper

In a 3-quart saucepan, combine all ingredients. Stir and bring to a boil. Reduce heat and simmer 15 minutes.

Serve immediately.

Yield: 6 servings.

Nutrition information per serving (using low-sodium broth): 172 calories, 1 gram fat (5 percent fat calories), 5 grams protein, 34 grams carbohydrate, no cholesterol, 465 milligrams sodium.

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