| |
| |
| 1 16 oz bag |
|
Dried black beans |
|
| ½ Medium |
|
White onion, chopped finely |
|
| 1 |
|
Garlic clove, minced |
|
| ½ |
|
Jalapeño, minced |
|
| 1 tsp |
|
Chili powder |
|
| 1 Tbs |
|
Cumin |
|
| 1 |
|
Ham hock |
|
| |
| 1 14 oz can |
|
Diced tomatoes (salt free) |
|
| 2 Cups |
|
Chopped carrots |
|
| 1 Cup |
|
Chopped celery |
|
| 1 |
|
Parsnip, chopped (optional) |
|
| 2 Cups |
|
Corn |
|
|
|
Juice from 1/2 lemon |
|
|
|
|
| |
| Rinse beans with cold water in a colander. In a large Dutch oven, cover beans with cold water and let them soak overnight. |
| The next day, drain the beans and rinse with water. In the same pot, cover the bottom of the pan with olive oil. Saute the onion, jalapeno, and garlic, mix in the chili powder and cumin, add the ham hock, beans and enough water to cover beans (about 4 cups). Bring to a boil; turn the heat down to a simmer and cook for 1 to 2 hours, or until the beans are soft. Let the pot cool and refrigerator overnight. The fat will rise to the surface. |
| The next day, take the fat off the surface. Cut the meat from the ham hock and add the meat to the pot, add the tomatoes, carrots, celery, parsnip, and the corn. Bring to a boil, turn heat down and cook for 1 hour, or until the vegetables are cooked. After the vegetables are cooked, add salt to taste and squeeze lemon juice into the soup. |
|
| |
| Servings: 8 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
271.96 |
|
| Calories From Fat (7%) |
|
20.05 |
|
| Calories From Protein (12%) |
|
33.43 |
|
| Calories From Carbs (80%) |
|
218.49 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 2.28g |
|
4% |
|
| Saturated Fat 0.57g |
|
3% |
|
| Monounsaturated Fat 0.93g |
|
|
|
| Polyunsaturated Fat 0.42g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 10.45mg |
|
3% |
|
| Sodium 63.39mg |
|
3% |
|
| Potassium 678.52mg |
|
19% |
|
| Carbohydrates 53.92g |
|
18% |
|
| Dietary Fiber 6.57g |
|
26% |
|
| Sugar 4.42g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 47.35g |
|
|
|
| Protein 9.24g |
|
18% |
|
| Vitamin A 4071.90IU |
|
81% |
|
| Vitamin C 12.40mg |
|
21% |
|
| Calcium 80.92mg |
|
8% |
|
| Iron 2.40mg |
|
13% |
|
| Vitamin E 0.93IU |
|
9% |
|
| Thiamin 0.29mg |
|
19% |
|
| Riboflavin 0.11mg |
|
7% |
|
| Niacin 1.39mg |
|
7% |
|
| Vitamin B6 0.21mg |
|
11% |
|
| Folate 136.63µg |
|
34% |
|
| Vitamin B12 0.06µg |
|
1% |
|
| Pantothenic Acid 0.55mg |
|
5% |
|
| Phosphorus 138.59mg |
|
14% |
|
| Magnesium 61.59mg |
|
15% |
|
| Zinc 1.30mg |
|
9% |
|
| Copper 0.32mg |
|
16% |
|
| Manganese 0.52mg |
|
26% |
|
| Selenium 5.20µg |
|
7% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 108.16g |
|
|
|
|
|
| |
| Cooking Tips |
| *Christine serves this with a dollop of lowfat yogurt and sprinkled with lowfat cheese. |
| | |
|
|
