The Gift of Health Bean Soup with a Kick
For a special Christmas present this year, you can mix dry beans together and give the festive bags with the attached recipe as a gift of health. Beans are a great source of both soluble and insoluble fiber. Soluble fiber can help to lower your cholesterol and insoluble fiber helps to prevent and treat constipation. Beans are low fat and high in protein, folate, magnesium, potassium and iron.
Instructions
Combine 2 cups of the bean mixture, plus water, chopped onion, diced potato, sliced carrot and ham in a 5-quart crockpot. Simmer on LOW for 6 hours, stirring occasionally. Add remaining ingredients and simmer for an additional 1 hour. Sprinkle chopped onion over each bowl when serving (optional)*.
Per Serving: 239 calories, 20 grams protein, 3 grams of fat, 33 grams of CHO, 8 grams of fiber, 698 mg sodium.
Preparation Time: 15 minutes Cook Time: 7 hours
Serves: 10, 1 ¼ cups/serving
Ingredients
2 cups of bean mixture, rinsed
8 cups of water
1 large onion, chopped
1 pound of lean ham, diced
1 large potato, peeled and diced (Russet, Yukon Gold or Red Potato)
1 large carrot, thinly sliced
1 can (10 oz) diced tomatoes and green chilies (I use Rotel brand)
1 clove garlic, minced or 1/8 tsp minced garlic
1 can (14.5 oz) diced tomatoes, undrained
Juice of 1 lemon or ¼ cup bottled lemon juice
½ cup onion, chopped (optional)
Bean Mixture
Should contain equal amounts of the following or you can use just the beans you like:
Green split peas
Yellow split peas
Red beans
Black-eyed peas
Pinto beans
Great northern beans
Lentils
Shopping List
1 large onion
1 pound of lean ham
1 large potato
1 large carrot
1 can (10 oz) diced tomatoes and green chilies (Rotel brand)
1 clove garlic
1 can (16 oz) whole tomatoes
1 lemon or bottled lemon juice
Green split peas
Yellow split peas
Red beans
Black-eyed peas
Pinto beans
Great northern beans
Lentils
*Soup freezes well.
Image from: www.cookthestory.com
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker a mother and grandmother to 13
