By Megan Groh

Hy-Vee Dietitian

Did you know beans count as both a protein and a vegetable serving?

They contribute over nine essential nutrients. Studies show that people who regularly consume beans have lower cholesterol levels and body weights. And, when consumed at least four times a week, beans result in a 22 percent lower risk for coronary heart disease.

In addition to being great for your health, beans are easy on the budget. A serving of canned beans costs around 36 cents and a serving of dried beans around $12 cents. Try some of these ideas to incorporate more beans into your eating plan this week:

•When making tacos, use half ground beef and half black beans. You won’t even notice once it goes in the shell.

•Need a quick snack? Put rinsed and drained beans in a tortilla with salsa and cheese to make a quick quesadilla.

•Add beans to salads.

•Puree beans with a little oil and seasonings to make a vegetable dip.

•Add beans to soups and stews. Check out our Chicken Taco Soup recipe include with this article.

Chicken Taco Soup

Serves: 8

All you need

•1 onion, chopped

•1 (15 ounce) can Hy-Vee no-salt-added black beans

•1 (16 ounce) can Hy-Vee no-salt-added pinto beans

•1 (15 ounce) can Hy-Vee corn, drained

•1 (8 ounce) can Hy-Vee tomato sauce

•12 ounces beer or chicken broth (alcohol will cook out of the beer)

•2 (10 ounce each) cans diced tomatoes with green chilies

•1 (1 ounce) package Hy-Vee taco seasoning

•1 teaspoon cumin

•1 clove garlic, chopped

•3 skinless, boneless chicken breasts, cooked and shredded

All you do

1. 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 20-30 minutes.

2. Serve with cheese, sour cream and tortilla chips, if desired.

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

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

Source: Hy-Vee dietitians

Tip: This recipe freezes very well! Divide chicken taco soup into individual freezer-safe containers and take with you to work. Simply defrost and re-heat in the microwave.

The information is not intended as medical advice.   Please consult a medical professional for individual advice.