bkeck01
07-23-2010, 05:10 PM
This healthy meal is sure to please your entire family.
Makes 8 servings. 2 cups per serving.
Prep time: 20 minutes (excludes soaking beans)
Cook time: 3 hours
Ingredients
1/2 cup each dried pink beans, dried lentils, dried black beans, yellow split peas, dried kidney beans, and dried blackeye peas
8 cups water
1 smoked ham hock (about 1/2 pound)
1 teaspoon each dried basil, dried rosemary, dried marjoram, and crushed red chilies
1/2 teaspoon each salt and ground black pepper
1 bay leaf
1 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
2 (14 1/2-ounce) cans no salt added diced tomatoes, undrained
1 (8-ounce) can tomato sauce
Preparation
1. Rinse dried pink beans, lentils, black beans, yellow split peas, kidney beans, and blackeye peas under cold running water. Place beans, lentils, and peas in a large bowl, then cover with water to 2 inches above the mixture. Cover and let stand 8 hours, then drain.
2. Combine drained bean, lentil and pea mixture, water, and ham hock in a large pot; bring to a boil. Add spices, onion, carrots, celery, tomatoes, and tomato sauce. Cover, reduce heat, and simmer 2 hours. Uncover and cook 1 hour.
3. Discard bay leaf. Remove ham hock from soup. Remove meat from bone; shred meat with 2 forks. Return meat to soup and serve.
Nutrition information per serving:
Calories 346, Carbohydrate 50 g,
Dietary Fiber 16 g, Protein 22 g,
Total Fat 9 g, Saturated Fat 3 g, Trans Fat 0 g,
Cholesterol 19 mg, Sodium 455 mg
Makes 8 servings. 2 cups per serving.
Prep time: 20 minutes (excludes soaking beans)
Cook time: 3 hours
Ingredients
1/2 cup each dried pink beans, dried lentils, dried black beans, yellow split peas, dried kidney beans, and dried blackeye peas
8 cups water
1 smoked ham hock (about 1/2 pound)
1 teaspoon each dried basil, dried rosemary, dried marjoram, and crushed red chilies
1/2 teaspoon each salt and ground black pepper
1 bay leaf
1 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
2 (14 1/2-ounce) cans no salt added diced tomatoes, undrained
1 (8-ounce) can tomato sauce
Preparation
1. Rinse dried pink beans, lentils, black beans, yellow split peas, kidney beans, and blackeye peas under cold running water. Place beans, lentils, and peas in a large bowl, then cover with water to 2 inches above the mixture. Cover and let stand 8 hours, then drain.
2. Combine drained bean, lentil and pea mixture, water, and ham hock in a large pot; bring to a boil. Add spices, onion, carrots, celery, tomatoes, and tomato sauce. Cover, reduce heat, and simmer 2 hours. Uncover and cook 1 hour.
3. Discard bay leaf. Remove ham hock from soup. Remove meat from bone; shred meat with 2 forks. Return meat to soup and serve.
Nutrition information per serving:
Calories 346, Carbohydrate 50 g,
Dietary Fiber 16 g, Protein 22 g,
Total Fat 9 g, Saturated Fat 3 g, Trans Fat 0 g,
Cholesterol 19 mg, Sodium 455 mg