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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Navy Bean Soup

Williams's grandmother would make a pot of beans most Mondays, and one of his favorites still is a pot of beans with ham. Here, ham hocks create a rich stock, and their smoky flavor permeates the entire dish.

Cooking Light MAY 2005

  • Yield: 6 servings (serving size: about 1 2/3 cups)

Ingredients

  • 2 1/4 cups dried navy beans (about 1 pound)
  • 6 cups warm water
  • 1 small yellow onion, peeled
  • 3 whole cloves
  • 2/3 cup chopped celery
  • 3 thyme sprigs
  • 3 parsley sprigs
  • 3 smoked ham hocks (about 1 1/3 pounds)
  • 1 bay leaf
  • 3 cups chopped kale
  • 2 cups (1/2-inch) cubed peeled Yukon gold potato
  • 1 1/2 cups chopped Vidalia or other sweet onion
  • 2/3 cup thinly sliced carrot
  • 1 teaspoon salt
  • 3/4 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh parsley

Preparation

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans; rinse and drain.

Return beans to pan; cover with 6 cups warm water. Stud whole onion with cloves; place in pan. Add celery, thyme, parsley sprigs, ham hocks, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 45 minutes.

Discard onion, thyme, parsley sprigs, and bay leaf. Remove ham hocks from pan; cool slightly. Remove meat from bones; finely chop to yield 1/3 cup meat. Discard bones, skin, and fat. Add meat, kale, potato, chopped onion, carrot, salt, and pepper to pan; stir well. Cover and simmer 30 minutes or until beans and vegetables are tender. Stir in parsley.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 396
  • Calories from fat: 13%
  • Fat: 5.5g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 1.1g
  • Protein: 22.7g
  • Carbohydrate: 67g
  • Fiber: 21.7g
  • Cholesterol: 12mg
  • Iron: 6.2mg
  • Sodium: 455mg
  • Calcium: 194mg
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Navy Bean Soup recipe

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