Bean Soup
Photography: Mark Boughton / Styling by Teresa Blackburn
- Yield: 6 servings
- Prep: 15 mins
- Cook: 95 mins
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 coarsely ground black pepper
Instructions
- Soak beans overnight in water.
- 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.
- Remove ham hock; when cool, remove and discard skin, bone and fat. Cut meat into small pieces and return to soup.
- 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
- Calories 330
- Glycemic Load 4
- 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%
