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Smoked Ham Soup with White Beans

Yield 8 servings (serving size: 1 1/4 cups)
If you have the time, soak the beans overnight instead of using the quick-soak method called for; this will result in creamier beans. This high-fiber soup is also great when made with dried cannellini beans. Serve with your favorite corn bread recipe.

Ingredients

  • 1 (16-ounce) package dried navy beans
  • 1 tablespoon olive oil
  • 2 cups chopped yellow onion
  • 4 garlic cloves, minced
  • 8 cups fat-free, less-sodium chicken broth
  • 4 cups water
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 smoked ham hocks (about 1 pound)
  • 2 bay leaves
  • 1 (14.5-ounce) can petite diced tomatoes, undrained

Nutrition Information

  • calories 323
  • caloriesfromfat 23 %
  • fat 8.4 g
  • satfat 2.6 g
  • monofat 4 g
  • polyfat 1.1 g
  • protein 22 g
  • carbohydrate 40.7 g
  • fiber 16.2 g
  • cholesterol 27 mg
  • iron 5.6 mg
  • sodium 558 mg
  • calcium 137 mg

How to Make It

  1. 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.

  2. Heat oil in pan over medium heat. Add onion; cook until tender, stirring occasionally. Add garlic, and cook for 1 minute, stirring frequently. Add drained beans, broth, and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 2 1/2 hours or until beans are tender. Discard bay leaves.

  3. Remove ham hocks with a slotted spoon, and cool slightly. Remove meat from bones; discard fat, gristle, and bones. Shred meat with 2 forks.

  4. Place 1 cup of bean mixture in a blender; process until smooth. Return pureed bean mixture to pan; stir until blended. Stir in meat.