Black Bean and Ham Soup
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Black Bean and Ham Soup
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A hearty soup packed full of fiber from black beans and brown rice and flavored with delicious cubes of tender ham.
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Ingredients
- 1 tablespoon olive oil
- 2 cups ham cut in about 1/2” dice, cubed
- 5 cups water
- 15 ounces black beans drained and rinsed, canned
- 6 cloves garlic minced
- ¼ teaspoon red pepper flakes crushed
- ½ teaspoon fennel seeds
- 1 bay leaf
- 1 cup parsley chopped, fresh
- 29 ounces diced tomatoes 2 cans, canned with juice
- 2 cups brown rice cooked
- 1 chicken bouillon cube crushed (recommended: Maggi brand)
- ¾ teaspoon salt
- ½ teaspoon black pepper ground
- ¼ teaspoon Accent optional, MSG seasoning brand
- red onion for serving, diced
Instructions
- Add the olive oil to a large soup pot over medium high heat. Cook the cubed ham until it just begins to brown. Add the remaining ingredients. Bring to a boil. Reduce the heat to maintain a steady simmer and cook for 30 minutes.
- Serve with a sprinkling of finely diced red onion or shallots.
Notes
- -- I use a center cut ham steak for this soup, cutting it into 1/2” dice. You could also use leftover baked ham.
- -- Try adding a few handfuls of spinach or other green leafy vegetable to the pot.
- -- If you don’t have leftover brown rice or don’t have time to cook it, you can easily use the frozen brown rice available in the freezer section of your grocery store.
- -- Store any leftovers in the refrigerator. Note that the rice will continue to absorb moisture so you’ll need to add a little water when reheating.
Nutrition Information
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Serving
1
Calories
199kcal
(10%)
Carbohydrates
30g
(10%)
Protein
13g
(26%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Cholesterol
17mg
(6%)
Sodium
756mg
(32%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Nutrition Facts
Serving: 10servings
Amount Per Serving
Calories 199 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 199kcal | 10% |
| Carbohydrates | 30g | 10% |
| Protein | 13g | 26% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Cholesterol | 17mg | 6% |
| Sodium | 756mg | 32% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
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