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Bean Soup
Recipe By : Source: The Meal Challenge Cookbook, by Roerig
Pharmaceuti
Serving Size : 12 Preparation Time :0:00
Categories : Beans Soups & Stews
Vegetables
Amount Measure Ingredient -- Preparation Method
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1 cup red kidney beans, dried -- rinsed and drained
1 cup white lima beans, dried -- rinsed and drained
1 cup chick-peas (garbanzo beans), dried -- rinsed and
drained
1 Tbsp olive oil
1 large onion -- coarsely chopped
1 clove garlic -- finely chopped
2 cups stewed tomatoes, low sodium -- (14 1/2 oz)
4 cups condensed chicken broth -- ( 3-10 1/2 oz cans)
6 cups water
2 1/2 cups lean ham -- cubed
2 Tbsp fresh lemon juice
1/4 tsp freshly ground black pepper
1/4 tsp chopped fresh parsley
METHOD:
In large bowl, rinse and drain all dried beans. Cover with 8 cups fresh
water and refrigerate. Soak minimum of 4 hours, preferably overnight.
In 8-quart pot, over medium-high heat, pour in olive oil. When
sizzling, cook onion and garlic 2-3 minutes, stirring frequently, until
onion is translucent.
Drain beans and rinse under cold running water. Place beans in pot and
add tomatoes, broth, and water. Bring to boil, stirring occasionally.
Reduce heat to medium-low. Cook soup, uncovered, 1 hour 50 minutes, or
until beans are tender. Stir occasionally.
Stir in ham cubes, lemon juice and pepper. Cook 10-15 minutes, until
ham is heated through. Serve garnished with parsley.
Serving Size: 1 cup
Yield: 12 servings
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NOTES : Diabetic Choices: (1 cup)
Exchanges Per Serving: 1 starch/bread, 1 vegetable, 1-1/4 lean meat
Per Serving: 163 calories, 20 gm carbohydrate, 14 gm protein, 3 gm fat
Source: The Meal Challenge Cookbook, by Roerig Pharmaceutical
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