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SOURCE: Chef John Folse

Navy Bean Soup

This is the perfect soup for a cold, overcast day. In the South, we generally have "gumbo days," but this recipe will definitely have you hoping for more "soup days."

Yield: 8 Servings
Serving Size: 1

ingredients

  • 1 pound dried navy beans
  • 1 cup chopped onions
  • 1/2 cup chopped celery
  • 1/2 cup chopped bell peppers
  • 1/4 cup minced garlic
  • 1 cup diced tomatoes
  • 1 cup diced potatoes
  • 1 cup chopped cabbage
  • 1/2 cup elbow macaroni
  • 2 cups diced lean ham
  • 1/2 cup sliced green onions
  • 1/4 cup chopped parsley
  • 1/4 tsp salt
  • black pepper to taste
  • hot sauce to taste
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NUTRITION FACTS PER SERVING
189 Calories, 3g fat, 1g saturated fat, 12% calories from fat, 19mg cholesterol, 547mg sodium, 26g carbohydrate, 5g fiber, 16g protein

directions

1. Rinse beans under cold running water. You may wish to soak beans in cold water overnight; this will cut down cooking time by one-third.

2. In a large cast iron Dutch oven, add beans and cover by 2 inches with cold water. Bring to a rolling boil and reduce heat to simmer. Cook approximately 1 hour, stirring occasionally.Once beans begin to become tender, mash half against side of pot with a cooking spoon to create creaminess.

3. Add oinions, celery, bell peppers, garlic, tomatoes, potatoes, cabbage, macaroni and ham. Blend well into bean mixture. Cook 20-30 minutes, stirring occasionally. Additional water might be needed to retain desired consistency. Add green onions and parsley. Season to taste using salt, pepper and hot sauce.

recipe notes

Use whole-wheat macaroni. Use low-sodium ham.

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