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.


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


  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

  • 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%