Ham and Bean Soup

Ham and Bean Soup Recipe
Photo: Lee Harrelson; Styling: Jan Gautro, Laura Zapalowski
This ham and bean soup recipe gets great flavor from a smoked ham hock, fresh vegetables, and fresh herbs.  Starting with a package of dried bean soup mix instead of using canned beans helps keep the sodium in check.  

Yield:

8 servings (serving size: about 1 1/3 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 231
Caloriesfromfat 18 %
Fat 4.5 g
Satfat 1.4 g
Monofat 1.7 g
Polyfat 0.8 g
Protein 15.6 g
Carbohydrate 33.8 g
Fiber 10.9 g
Cholesterol 15 mg
Iron 4.1 mg
Sodium 478 mg
Calcium 87 mg

Ingredients

1 (12-ounce) package variety dried seven-bean mix
Cooking spray
1 cup chopped onion (1 medium)
4 cups fat-free, less-sodium chicken broth
3 garlic cloves, minced
1 cup chopped carrot (about 2)
1 cup chopped celery (3 ribs)
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh thyme
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 smoked ham hock (about 4 ounces)
1 (14-ounce) can crushed tomatoes, undrained
1 bay leaf
1 tablespoon fresh lemon juice

Preparation

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain beans.

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and garlic to pan; sauté 3 minutes. Add beans, broth, and remaining ingredients except juice; bring to a boil. Cover, reduce heat, and simmer 2 1/2 hours. Remove ham hock from pan; cool slightly. Remove ham from bones; finely chop and return meat to pan. Discard bones, skin, and fat. Discard bay leaf. Stir in juice.

Note:

Soak the beans and chop the vegetables the night before to shave prep time. Measure one-quarter cupfuls of seven varieties of dried beans to use in place of the 12-ounce variety mix. A serving contributes more than one-third of your daily fiber needs.

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.