NAVY BEAN SOUP WITH HAM
Yield: 6 servings (about 1-1/4 cups each)
Source: "1,001 Delicious Recipes for People with Diabetes"
Note: A quick-soak method is used for the beans. If you prefer
soaking the beans overnight, omit Step 1 and proceed with
Step 2 in the recipe.
- 8 ounces dried navy, or Great Northern, beans, washed and sorted
- 1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
- 2/3 cup chopped onion
- 2/3 cup chopped carrot
- 1 rib celery, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- 1 tablespoon flour
- 4 cups reduced-sodium chicken broth
- 1 cup water
- 1/4 teaspoon dried thyme leaves
- 1 bay leaf
- Salt and pepper, to taste
Cover beans with 2 inches of water in large saucepan;
heat to boiling and boil, uncovered, 2 minutes. Remove
from heat and let stand, covered, 1 hour; drain.
Saute ham, onion, carrot, celery, and garlic in oil in
large saucepan until vegetables are tender, 5 to 8 minutes.
Stir in flour; cook over medium heat 1 minute.
Add beans, broth, water, and herbs to saucepan; heat to
boiling. Reduce heat and simmer, covered, until beans are
tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to
taste with salt and pepper.
Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg,
Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g
Diabetic Exchanges: 2 Bread/Starch, 2 Meat