Magnesium is another important nutrient in bone health, yet, many American diets are low in this important mineral. Starchy beans and peas like lentils and black beans are great sources of magnesium, fiber, protein and other health-promoting nutrients. This lentil soup is also high in potassium which helps keeps blood pressure in check. It’s packed with lots of vegetables which helps you keep calcium in the bones instead of losing it through the kidneys.

1 tablespoon olive oil
2 cups chopped onion
½ cup chopped carrot
½ cup chopped celery
1 cup dried lentils
1 cup water
¼ cup chopped fresh parsley
½ teaspoon dried thyme
½ teaspoon dried marjoram
1 (14 ½-ounce) can diced tomatoes, drained
1 (14 ½-ounce) can ready-to-serve vegetable broth
1 bay leaf
¼ cup sherry
¼ cup plus 1 tablespoon (1 ¼ ounces) shredded Swiss cheese

Heat oil in a large saucepan over medium heat. Add onion, carrot, and celery, and sauté 2 minutes. Add lentils and next 7 ingredients; cover and cook 45 minutes or until lentils are tender. Add sherry. Remove and discard bay leaf. To serve, ladle soup into individual bowls, and top each serving with 1 tablespoon cheese.

Yield: 5 (1 1/3-cup servings

Per Serving
Calories: 260 (20% from fat)
Fat: 6 grams (Sat 2 g, Mono 3 g, Poly 1 g)
Protein: 15 g
Carbohydrate: 35 grams
Fiber: 11 grams
Cholesterol: 6 milligrams
Sodium: 440 milligrams