Beans and Grains

SAVORY NAVY BEAN SOUP WITH HAM

SAVORY NAVY BEAN SOUP WITH HAM

Prep time: 10 minutes, plus overnight to soak / Cook time: 8 to 10 hours on
low
Bean soups definitely fit the comfort food bill and this recipe is no
exception. This meal is big on fiber and flavor. A bit of slowcooked
ham elevates the taste while keeping the sodium content in
check.
Serves 8
1 pound dried navy beans
2 cups Chicken Stock (here) or low-sodium chicken broth
1 (15-ounce) can no-salt-added diced tomatoes
8 ounces 98% fat-free, reduced-sodium ham, finely diced
3 celery ribs, diced
3 carrots, diced
1 onion, diced
3 garlic cloves, minced
1½ teaspoons onion powder
1 teaspoon dried parsley
1 teaspoon dried sage
1 teaspoon garlic powder
1 bay leaf
½ teaspoon freshly ground black pepper
½ teaspoon salt
1. Soak the beans overnight at room temperature in a large bowl
with 2 quarts of water.
2. Drain and rinse the beans and put them in a 4- to 6-quart slow
cooker. Cover the beans with about 1 inch of water and add the rest
of the ingredients. Stir well. Cover and cook on low for 8 to 10
hours.
3. Use the back of a spoon to mash some of the beans against the
sides of the slow cooker and stir them back into the soup, creating a
creamier texture.
4. Serve hot.
Per Serving (1½ cups): Calories: 256; Total Fat: 0g; Saturated Fat: 0g; Trans
Fat: 0g; Polyunsaturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol:
15mg; Sodium: 605mg; Carbohydrates: 44g; Fiber: 17g; Sugars: 5g; Protein:
21g
VARIATION TIP: To make this soup vegan, swap out the chicken stock
for vegetable broth and eliminate the ham.
ALLERGY-FREE