Foodie Friday: Soup-er January Meals Plus A Recipe – Navy Bean Soup

January is Soup Month, and it’s no wonder healthy eaters love soup. 



Filling, yet often lower in calories than other dishes, soup is an easy, one-pot meal for the entire family.Making soup is practically a no-brainer; virtually any leftovers can go into a pot, with the addition of some water and seasonings, and become a delicious soup.  

Soups can also help you brush up such basic cooking skills as caramelizing vegetables, deglazing meat and thickening stock.


There are two main kinds of soup: clear and thick.

Clear soups, like chicken soup, are essentially a broth that may have vegetables, meat, fish, rice or pasta in it.

Thick soups are often pureed versions of their main ingredient, such as potato, butternut squash or broccoli. Choose low-fat versions of the cream or butter sometimes used to thicken these soups for a healthier serving.

Beans and soup are a natural combination. Beans provide fiber in a filling, low-calorie package. Here navy beans are flavored by bacon and ham hock, and the vegetables not only add nutrients but also flavor and texture. 

Navy Bean Soup
2     c. canned navy beans, rinsed
6     slices bacon
3     medium carrots, diced
3     medium celery stalks, diced
1     small onion, diced
½     tsp. dry thyme
3     cloves garlic, minced
4     oz. tomato paste
Dash dried red pepper flakes
7     c . water
1     ham hock
1     Tbsp. balsamic vinegar
Salt and pepper to taste

Fry the bacon until crisp; drain; crumble into small pieces. Sauté carrots, celery, onions and garlic until soft. 

Add red pepper flakes, tomato paste and beans. Stir well. Add water and ham hock. Bring to a boil; reduce heat and simmer about 3 hours. Add balsamic vinegar, salt and pepper. Serves 8.

Nutritional information:
138 calories, 3.7g fat, 1.2g saturated fat, 8.8mg cholesterol, 350.5mg sodium, 19.5g carbohydrate, 6.7g dietary fiber, 7.9g protein


For more great soup recipes, visit our "Soups" board at Gwinnett Medical Center on Pinterest

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