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Bean Soup

Bean-Soup.jpg
Photography: Mark Boughton / Styling by Teresa Blackburn
http://pgoarelish2.files.wordpress.com/2011/01/15088-bean-soup-health-spry-relish.jpg?w=98
  • Yield: 6 servings
  • Prep: 15 mins
  • Cook: 95 mins

Navy beans got their name because the U.S. Navy used so many of them. Add 4 cups raw kale, spinach or other leafy green to this fiber-rich soup just before serving for a dose of magnesium and vitamins A and C.

Ingredients

1pound dried navy beans, rinsed and picked over
1 smoked ham hock (about 3/4 pound)
2 1/2quarts water
1tablespoon butter
1small onion, chopped
1teaspoon salt
1/4teaspoon freshly ground black pepper

Instructions

  1. Soak beans overnight in water.
  2. Rinse and drain beans. Combine them in a large pot with ham hock and water. Cover and bring to a boil; reduce heat and simmer, partially covered, 1 1/2 hours or until beans are tender. Stir occasionally and add more water as necessary.
  3. Remove ham hock; when cool, remove and discard skin, bone and fat. Cut meat into small pieces and return to soup.
  4. In a medium skillet, melt butter. Add onion and sauté until lightly browned. Add onion, salt and pepper to soup and stir, pressing down with the back of a large spoon to break up some of the beans and thicken soup.

Recipe by Jean Kressy.

Nutritional Info *per serving

  • Glycemic Load 4
  • Calories 330
  • Fat 4.5g
  • Saturated Fat 2g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 1.5g
  • Cholesterol 35mg
  • Sodium 450mg
  • Potassium 840mg
  • Carbohydrate 46g
  • Fiber 18g
  • Sugars 1g
  • Protein 27g
  • Trans Fat 0g
  • Vitamin A 2%
  • Vitamin C 4%
  • Calcium 15%
  • Iron 25%
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