- 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
Cooking Tips:
Guest chef, Christine, serves this with a dollop of lowfat yogurt and sprinkled with lowfat cheese.
She also prefers some crusty bread and Zorba recommended his favorite No-Knead bread recipe.
Nutrition Information
| 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% |
|
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| 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 |
|
|
|