Colorados (Red Bean Soup)

Colorados (Red Bean Soup)

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From: Diabetic Living Magazine

Beef brisket and a ham hock make this hearty diabetic soup a main dish that needs no sides. It would also be tasty with biscuits or cornbread.

Ingredients 10 servings

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Original recipe yields 10 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1 pound dry red kidney beans
  • 6 cups water
  • 8 cups water
  • ¾ cup dry white wine or reduced-sodium beef broth
  • 1 medium green or red sweet pepper, chopped
  • 1 medium onion, chopped
  • 1 medium tomato, chopped
  • 4 cloves garlic, minced
  • 1 medium fresh yellow wax chile pepper or banana chile pepper, seeded and chopped (see Tip)
  • 1 pound fresh beef brisket, trimmed of fat and cut into ¾-inch pieces
  • 1 ham hock
  • 1 large russet potato, peeled and diced
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper

Preparation

  • Prep

  • Ready In

  1. In a 6-quart Dutch oven, combine beans and the 6 cups water. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or place beans in 6 cups water in pan. Cover and let soak in a cool place for 6 to 8 hours or overnight.) Drain and rinse beans.
  2. Return beans to Dutch oven. Add the 8 cups water, the wine or broth, sweet pepper, onion, tomato, garlic, and chile pepper. Bring to boiling; add beef brisket and ham hock. Return to boiling; reduce heat. Cover and simmer about 1½ hours or until beans and meat are tender. Remove ham hock; set aside to cool. Mash beans slightly. Add potato to bean mixture. Return to boiling; reduce heat. Cover and simmer about 15 minutes more or until potato is tender. When ham is cool enough to handle, cut meat from bone; discard bone. Cut ham into bite-size pieces; stir into bean mixture. Stir in salt and black pepper.
  • Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • To make ahead: Prepare through Step 3 up to 2 days ahead. Cover and chill up to 48 hours. Continue as directed from Step 4.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 273 calories; 4 g fat(1 g sat); 12 g fiber; 33 g carbohydrates; 24 g protein; 189 mcg folate; 35 mg cholesterol; 4 g sugars; 163 IU vitamin A; 19 mg vitamin C; 95 mg calcium; 5 mg iron; 457 mg sodium; 838 mg potassium
  • Nutrition Bonus: Folate (47% daily value), Vitamin C (32% dv), Iron (28% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ lean protein, 1½ starch, ½ fat, ½ other carb, ½ vegetable

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