health guides
Black Bean and Ham Soup
Kate Miller
Enough soup for at least three family-sized meals.
Ingredients
- 3 Tbs olive oil
- 6 stalks celery (plus leaves), chopped
- 2 large onions, diced
- 1 green bell pepper, diced
- 5 cloves garlic, minced
- 3 Tbs cumin
- 2 tsp rosemary
- 1 tsp cayenne pepper
- 1 ham bone, with some meat still on the bone
- 12 cups water (use more or less if needed)
- 5 cups fully-cooked black beans
- 1 1/2 cups uncooked white rice (or brown rice)
- Salt and pepper, to taste
- Sour cream, optional garnish
- Extra cumin, optional garnish
Directions
- Heat oil in a large stock pot. Add celery, onions, green pepper, and garlic. Cook for 3 minutes. Stir in cumin, rosemary, and cayenne pepper.
- Add the ham bone to the stock pot. Cover completely with water. Bring to a rolling boil, reduce heat to low, and simmer for 2 hours.
- Remove the ham bone and any large chunks of ham that may have come off the bone. Set aside to cool and let the soup continue to simmer.
- When the ham is cool enough to touch, shred off as much meat as possible and return to the pot. Add the beans and rice.
- Bring soup back to a rolling boil, cover, and reduce heat to low. Simmer until rice is completely cooked: about 20 minutes for white rice and 1 hour for brown rice.
- Just before serving taste the soup and season as desired with salt and pepper. You can also add more cumin and/or cayenne pepper at this time if you’d like the soup to have more punch.
- Garnish with a dollop of sour cream and a pinch of cumin, if desired.
Nutrition Facts
Calories 349
Calories from Fat 147 (42%)
(25%)Total Fat 16g
(25%)Saturated Fat 5g
Poly-Unsaturated Fat 2g
Mono-Unsaturated Fat 8g
(14%)Cholesterol 41mg
(2%)Sodium 54mg
(14%)Potassium 505mg
Total Carbohydrate 33g
(26%)Dietary Fibre 6g
Sugars 1g
Sugar Alcohols 0g
(35%)Protein 17g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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