Thursday, January 19, 2012

LOW SODIUM NINE BEAN SOUP


This is an easy, flavorful soup that has lots of variations and I have made it a lot of way. Today I have made changes to the original recipe to make it more healthy but I wanted it to still be full of flavor. In the original recipe I used had a lot of salt in it and would make my salt intake over my limit per day. Therefore, I modified the recipe to have a soup with very little salt. The picture above shows the soup without the pasta and using one turkey leg. If may seem that with only one turkey leg you would not get enough protein but you will actually get 56% of your daily total. Beans are power packed with protein and fiber. Now look at the sodium it is only 2%. I was able to only eat 679 mg of the 1456 mg I am trying to limit for the day. 




Nutrition Facts

Serving Size: 1 bowl ( the recipe serves 8)
Amount per Serving

Calories 409
Calories from Fat 56.8
% Daily Value *
Total Fat 6.31g
9%
Saturated Fat 1.74g
8%
Cholesterol 48mg
15%
Sodium 64.29mg
2%
Total Carbohydrate 57.72g
19%
Dietary Fiber 11.3g
45%
Sugars 7.42g
Protein 28.24g
56%

Est. Percent of Calories from:

Fat
13%
Carbs
56%
Protein
27%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily 

values may be higher or lower depending on your calories needs.





1 package soup beans (see note)
2 quarts water.
1 ham bone and scraps ( if you use ham use low sodium) , or turkey leg or 1 1/2 pounds chuck roast
1 28-oz. can tomatoes- no salt or low salt, coarsely chopped or one can diced tomato and green chilies (RoTel)
1 large onion
2 celery stalks, cut into small slices
2 large carrots, peeling and sliced into rounds
1 teaspoon chili powder or 2 teaspoons mixed spices (thyme, savory, sage, oregano) Mrs. Dash original works good.
2 medium potatoes cut into bite size pieces
2 small sweet potatoes, cut into bite size pieces
Brown sugar to taste (I did not use)
1/4 pound pasta (not used but is a nice addition if whole wheat is used)

In a very large soup kettle, soak the beans overnight or use the quick method.
Add the meat and bring to a boil over high heat. Reduce heat and simmer, covered 2 hours. Add tomatoes and onion, chilies powder or herbs and the remaining ingredients, except the potatoes.  Cook 1 hour longer. If the soup gets too thick add more water. Remove meat, chop it into bite size pieces. and return to soup. If you want to add the pasta cook in another pot according to package directions and then add to the soup. Serve.

Crockkpot Method: Put all the ingredients in a crockpot/slowcooker and cook for 8 to 10 hours on low. Take out of the pot and cook for 10 minutes on a stove. If you want to add the pasta cook in another pot according to package directions and then add to the soup. Serve.

BEAN MIX-
1 pound of each bean
-white navy beans
-white lima beans
black beans
kidney beans
pinto beans
green peas
lentils
garbanzos
barley
Mix the legumes and barley. Divide into 9 bags (2 cups). Add 1 dreid hot chili and seal. Store in refrigerator until ready to use.

No comments:

Post a Comment

What Do You think?

0b9de52241409967944151e2bda0bfbd 424e14018934bd7c0b4b2f3011431f2f