Hot soups for cold days

2-3 cups low-sodium vegetable broth, purchased or homemade, or water

2 tablespoons oil

1 chopped onion

3 cloves garlic

1 can low-sodium tomatoes

1 tablespoon fresh thyme

1 tablespoon fresh sage, chopped

Rind of Parmesan cheese if you have it

About 2-3 cups leftover or frozen vegetables; peas, corn, carrots, cauliflower, cubed potatoes

2 cups rice or noodles or low-sodium canned black beans

Sauté onion, garlic and mushrooms in oil until caramelized and nicely brown. Add water and tomatoes. If too thick, add more water. Add Parmesan rind and stir occasionally to keep from sticking. Simmer for about 30 minutes. Add the leftover vegetables, rice, noodles or canned beans 5 to 10 minutes before serving.

Nutritional Information:

Calories: 123, Carbohydrates: 19 grams, Protein: 3 grams, Sodium: 39 milligrams

Three Sisters Soup

½ cup dried pinto beans*

½ cup red beans*

2 cups frozen corn

¼ cup olive oil

1 onion, diced

2-3 cloves garlic, minced

3 celery ribs, chopped

¼ cup minced fresh parsley

2-3 cups chopped fresh or canned tomatoes

½ cup roasted pumpkin or squash seeds or pepitas

½ teaspoon black pepper

¼ teaspoon red pepper

*You may substitute with canned low sodium beans; about 1 can equals half cup of dried beans.

Combine all beans in large pot. Add about 5 cups of water and soak overnight. (Or use canned low sodium beans.) Simmer beans in soaking water, until soft, about 2 hours. Add black and red pepper when beans are almost tender. In a large skillet, heat oil, add onion, garlic, celery, and parsley and cook until tender. Add corn and tomatoes and cook until heated. Add corn and tomato mixture to beans and serve with squash or pumpkin seeds and Mexican crema or sour cream to garnish.

Nutrition Information (6 servings):

[Katy G. Wilkens recently retired as registered dietitian and department head at Northwest Kidney Centers. The National Kidney Foundation Council on Renal Nutrition has honored her with its highest awards for excellence in education and for significant contributions in renal nutrition. She has also been awarded the Medal of Excellence in kidney nutrition from the American Association of Kidney Patients.]

Eating Well, Living Well classes

Studies show that working with a registered dietitian can delay kidney failure and postpone dialysis for longer than two years. FREE nutrition classes taught by Katy’s former team of registered dietitians are available at convenient times and locations around Puget Sound.

Eating Well, Living Well classes teach people how to eat healthier to slow the progress of kidney disease and postpone dialysis. Learn more at www.nwkidney.org/classes.