Soup Beans

3.6 (23)
Soup Beans

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.

Yield: 8 servings, 3/4 cup each
Active Time: 20
Total Time: 130

Ingredients

  • 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

Preparation

  1. 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.
  2. 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.

Nutrition

Nutrition Per Serving

calories 244
fat 2 g (1 g sat, 1 g mono)
cholesterol 16 mg
carbohydrates 37 g
protein 19 g
fiber 12 g
sodium 531 mg
potassium 702 mg

Nutrition Bonus Folate (57% daily value), Potassium (20% dv), Iron (15% dv).

Carbohydrate Serving 1 1/2

Exchanges 2 1/2 starch, 2 very lean meat

From EatingWell October/November 2006