From EatingWell: October/November 2006
Like poor people everywhere, mountain people in the South thrived for centuries on food that was indigenous, inexpensive and healthful. These days "soup beans" speak instant comfort to anyone who had familial connections from Appalachia, where every garden produced shelling beans that could be eaten fresh or grown to maturity for dry beans. Serve this thick, stewlike soup with cornbread, pickle relish and diced sweet onion.
- 1 pound pinto, yellow-eyed or other dried beans, sorted and rinsed (2 1/2 cups)
- 12 cups water
- 8 ounces finely diced ham, (about 1 1/2 cups)
- 1 medium onion, peeled
- 1 clove garlic, peeled
- 1/2 teaspoon salt
- 1 teaspoon freshly ground pepper
- 1/4 teaspoon crushed red pepper
- Place beans, water, ham, onion, garlic, salt, pepper and crushed red pepper in a large Dutch oven; bring to a boil. Reduce heat and simmer, stirring occasionally, until the beans are very tender and beginning to burst, 1 1/2 to 2 hours. If necessary, add an additional 1/2 to 1 cup water while simmering to keep the beans just submerged in cooking liquid.
- Remove from the heat; discard the onion and garlic. Transfer 2 cups of the beans to a medium bowl and coarsely mash with a fork or potato masher. Return the mashed beans to the pot; stir to combine.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Per serving: 244 calories; 2 g fat (1 g sat, 1 g mono); 16 mg cholesterol; 37 g carbohydrates; 19 g protein; 12 g fiber; 531 mg sodium; 702 mg potassium.
Nutrition Bonus: Folate (57% daily value), Potassium (20% dv), Iron (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 2 1/2 starch, 2 very lean meat
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Comfort foods
- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- Preparation/ Technique
- October/November 2006