Ham and Bean Soup

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

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Nutritional Information

Amount per serving
  • Calories: 231
  • Calories from fat: 18%
  • Fat: 4.5g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 0.8g
  • Protein: 15.6g
  • Carbohydrate: 33.8g
  • Fiber: 10.9g
  • Cholesterol: 15mg
  • Iron: 4.1mg
  • Sodium: 478mg
  • Calcium: 87mg

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

  1. 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.
  2. 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.

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