Smoky Navy Bean Soup

Serves 6


  • 2 1/4 cups dry navy beans (about 1 pound)
  • 6 cups warm water
  • 1 small yellow onion, peeled
  • 3 whole cloves
  • 2/3 cup chopped celery
  • 3 thyme sprigs
  • 3 parsley sprigs
  • 3 smoked ham hocks (about 1 1.3 pounds)
  • 1 bay leaf
  • 3 cups chopped kale
  • 2 cups (1/2-inch) cubed peeled Yukon gold potato
  • 1 1/2 cups Vidalia or other sweet onion, chopped
  • 2/3 cup thinly-sliced carrot
  • 1 teaspoon salt
  • 3/4 cup freshly-ground black pepper
  • 2 tablespoons chopped fresh parsley

Preparation: Sort and wash beans;place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans; rinse and drain.
Return beans to pan; cover with 6 cups warm water. Stud whole onion with cloves; place in pan. Add celery, thyme, parsley sprigs, han hocks, and bay leaf; bring to a boil. Cover, reduceheat, and simmer 45 minutes.
Discard onion, thyme, parsley sprigs, and bay leaf. Remove ham hocks from pan; cool slightly. Remove meat from bones; finely chop to yield 1/3 cup meat. Discard bones, skin, and fat. Add meat, kale, potato, chopped onion, carrot, salt, and pepper to pan; stir well. Cover and simmer 30 minutes or until beans and vegetables are tender. Stir in parsley.

Smokey Black Bean and Vegetable Soup

8 servings


  • 1 (7-ounce) can chipotle chiles in adobo sauce
  • Cooking spray
  • 2 cups onion, coarsely chopped
  • 1 cup carrot, chopped
  • 3/4 cup celery, thinly sliced
  • 4 garlic cloves, minced
  • 2 teaspoons ground cumin
  • 2 teaspoons dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • 2 bay leaves
  • 2 cups water
  • 3 (15-ounce) cans black beans, rinsed and drained
  • 2 (14 1/2-ounce) cans vegetable broth
  • 2 (14 1/2-ounce) cans plum tomatoes, undrained and chopped
  • 1/2 cup plain nonfat yogurt
  • 1/4 cup chopped fresh cilantro
  • 8 lime wedges

Preparation: Remove 2 chiles from can; reserve remaining chiles and sauce for another use. Finely chop chiles. Heat a large Dutch oven coated with cooking spray over medium-high heat. Add onion, carrot, celery, and garlic; sauté 8 minutes or until onion and carrot are tender. Stir in chiles, cumin, basil, oregano, chili powder and bay leaves, cook 1 minute, stirring constantly. Stir in water, beans, broth, and tomatoes; bring to a boil. Partially cover, reduce heat, and simmer 2 hours, stirring occasionally.

Remove from heat; discard bay leaves. Place 3 cups of soup mixture in a blender. Let stand 5 minutes; process until smooth. Return pureed mixture to pan, stirring to combine. Ladle 1 1/4 cups soup into each of 8 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons cilantro. Serve with lime wedges.


Amount Per Serving

Cals: 162 From Fat: 6%

Total Fat: 1g

Cholesterol: 0mg

Sodium: 740mg

Total Carb: 36.9g

Dietary Fiber: na

Sugars: na

Protein: 10.1g

Simple Salsa Soup


  • 1 teaspoon vegetable oil
  • 1 tablespoon bottled, minced garlic
  • 2 cups water
  • 1/2 teaspoon chipotle chile powder
  • 3 (15-ounce) cans black beans, rinsed and drained
  • 1 (8-ounce) bottle salsa
  • 1 tablespoon fresh lime juice
  • 1/2 cup fresh cilantro, chopped
  • 1/2 cup (2 ounces) shredded Monterey Jack cheese
  • Tortilla chips

Preparation: Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute. Stir in water, chipotle powder, beans, and salsa. Bring to a boil,;reduce heat, and simmer 1 minute.
Place 3 cups of black bean mixture in a blender; process until smooth. Return pureed mixture to pan. Stir in lime juice; simmer 10 minutes. Remove from heat; stir in cilantro.
Sprinkle each serving with cheese. Serve with tortilla chips.

Mixed Bean Soup

Serves 10


  • 1/3 cup each of dried Pinto, Great Northern, Red, and Black beans, soaked and drained
  • 1/8 cup each of dried Kidney and Small White beans, soaked and drained
  • 1/4 cup dried Garbanzo beans soaked and drained
  • 1 tablespoon dried Blackeye peas, soaked and drained
  • 2 tablespoons dried split peas, soaked and drained
  • 1/3 cup lentils, soaked and drained
  • 1/2 pound lean ham, cubed
  • 1 tablespoon oil
  • 1 large onion, diced
  • 1 clove garlic, minced
  • 1 large can tomatoes
  • 1 tablespoon chili powder
  • 1/2 cup red wine
  • (optional) 1/2 cup chopped parsley

Preparation: Drain and rinse beans, peas, and lentils. Add 2 quarts water and the lean ham. Simmer slowly for 2-1/2 hours.
In a pan, saute onion in oil over medium heat. Reduce heat to low and add minced garlic. Do not burn. Add chili powder and salt and pepper to taste. Simmer another hour or until done. Add tomatoes and cook until warmed through. Before serving add red wine if desired, and parsley.


Amount Per Serving

Cals: 201 From Fat: 10

Total Fat: 2.2

Cholesterol: 12.5

Sodium: 816

Total Carb: 28.7

Dietary Fiber: 7.2

Sugars: na

Protein: 15.7

Hearty Bean Stew

6 servings


  • 1/2 cup dry Great Northern or navy beans
  • 1/2 cup dry red kidney beans
  • 1 medium onion, sliced and separated into rings
  • 2 teaspoons curry powder
  • 1 1/2 teaspoons instant chicken bouillon granules
  • 1/2 teaspoon salt
  • 2 cloves garlic, minced
  • 2 medium parsnips, sliced
  • 2 medium carrots, cut into julienne strips
  • 1 small zucchini, halved lengthwise and sliced
  • 1/2 cup tiny shell macaroni
  • 1/4 cup cracked wheat cereal
  • 1/4 cup lemon juice
  • 2 cups fresh spinach

Preparation: Rinse beans. In a 4 1/2-quart kettle or Dutch oven combine Great Northern or Navy beans and kidney beans and 3 cups water. Bring to a boil and boil for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or, soak beans in water overnight in a covered pan.) Drain beans. In the same kettle or Dutch oven, combine beans, onion, curry powder, bouillon granules, salt, garlic, and 8 cups water. Bring to a boil. Reduce heat. Cover and simmer for 1 hour. Meanwhile, in a small saucepan, cook parsnips in a small amount of boiling water about 10 minutes or till very tender. Cool. Transfer undrained parsnips to blender container or food processor. Cover and blend till smooth. Stir pureed parsnips, carrots, zucchini, macaroni, and cracked wheat into bean mixture. Simmer for 10 to 15 minutes more or till vegetables and cracked wheat are tender. Stir a lemon juice. Top each serving with spinach leaves. Garnish with lemon slices, if desired.

Great Northern Minestrone

Accompany this hearty soup with crusty bread and a fresh fruit salad to make a heart-smart meal. Ham or beef bones add flavor and very little fat.


  • 1 cup Great Northern beans, cooked and rinsed
  • 1/2 cup chopped onion
  • 1 teaspoon minced garlic
  • 1 tablespoon oil
  • 1 tablespoon dry basil
  • 1 teaspoon dry oregano
  • 1 teaspoon salt
  • Pepper, to taste
  • Leftover ham or beef bones
  • 1 can (16 oz.) tomatoes, undrained
  • 4 cups chopped vegetables (carrots, zucchini, celery, cabbage)
  • 1/2 cup small macaroni
  • 1/4 cup chopped parsley
  • grated Parmesan cheese (optional)

Preparation: Sauté onion and garlic in oil over medium heat. Place beans in kettle with 6 cups water, onion, garlic, basil, oregano, salt, pepper, and ham or beef bones. Bring to boil. Cover and simmer 1 hour or until beans are almost tender. Add tomatoes, vegetables, macaroni, and parsley, breaking up tomatoes. Cover and simmer 1/2 hour longer or until ingredients are done. Add more water if a thinner consistency is desired. Adjust seasonings. Serve with grated Parmesan cheese.

Notes: Makes 2 to 2-1/2 quarts.

Fideos con Frijoles

Serves 4


  • 1 tablespoon olive oil
  • 6 ounces vermicelli, broken into thirds
  • 1 cup white onion, chopped
  • 3 garlic cloves, minced
  • 1 serrano pepper, seeded and minced
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground chipotle chile pepper
  • 1/2 teaspoon salt
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1 cup fresh tomato, chopped
  • 2 tablespoons cilantro, chopped
  • 1/2 cup chopped green onions
  • 1/2 cup (2 ounces) reduced-fat cheddar cheese, shredded

Preparation: Heat oil in a large nonstick skillet over medium heat. Add pasta, cook 4 minutes or until brown, stirring frequently. Add white onion, garlic, and serrano; cook 1 minute or until fragrant, stirring constantly. Add cumin and ground chipotle chile; cook 30 seconds, stirring constantly.

Add salt, broth, and beans; increase heat to medium-high. Bring to a boil; reduce heat and simmer 12 minutes or until pasta is done. Remove from heat; stir in tomato and cilantro. Divide evenly among 4 bowls; top each with 2 tablespoons green onions and 2 tablespoons cheese. Serve immediately.


Serv. Size: 1 1/2 cups

Amount Per Serving

Cals: 371 From Fat: 20

Total Fat: 8.3g

Cholesterol: 10mg

Sodium: 758mg

Total Carb: 55.9g

Dietary Fiber: 9.7g

Sugars: na

Protein: 18g

Cranberry Bean and Vegetable Soup with Pesto

Homemade pesto adds a zip to this tasty soup!

Serves 6


  • 1 1/2 teaspoons pine nuts
  • 1 garlic clove, peeled
  • 2 teaspoons olive oil
  • 1 cup fresh basil leaves
  • 2 tablespoons Parmesan cheese, grated
  • Dash of salt


  • 3 cups fresh cranberry beans
  • 2 teaspoons olive oil
  • 1 cup leek (about 1 large), thinly sliced
  • 1/2 cup carrot, diced
  • 1 garlic clove, minced
  • 4 cups water
  • 1 cup zucchini, diced
  • 1 cup yellow squash, diced
  • 1 (14 1/2-ounce) can diced tomatoes, undrained,
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Pesto: Drop pine nuts and garlic clove through food chute with food processor on; process until minced. Add 2 teaspoons oil; pulse 3 times or until combined. Add basil leaves, cheese and dash of salt; process 30 seconds or until finely minced, scraping sides of bowl once. Set aside.

Soup: Sort and wash beans; set aside. Heat 2 teaspoons olive oil in a Dutch oven over medium-high heat. Add leek, carrot, and 1 minced garlic clove to pan; saute 4 minutes or until leek is tender. Add 4 cups water and cranberry beans; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until beans are tender.

Add zucchini, squash, and tomatoes to pan; simmer, uncovered, 10 minutes or until vegetables are tender.

Stir in 1/2 teaspoon salt and pepper. Ladle 1 1/4 cups soup into each of 6 bowls; top each serving with 1 1/4 teaspoons pesto.

Notes: Serve with toasted baguette slices if desired.

Serv. Size: 1 1/4 cup

Amount Per Serving

Cals: 195 From Fat: 19

Total Fat: 4.2g

Cholesterol: 1mg

Sodium: 325mg

Total Carb: 30.9g

Dietary Fiber: 11.3g

Sugars: na

Protein: 10.5g

Chicory and White Bean Soup

4 servings


  • 2 medium onions, chopped
  • 2 tablespoons olive oil
  • 5 garlic cloves, smashed
  • 1/2 teaspoon dried oregano, crumbled
  • 5 cups low-sodium chicken broth (40 fl ounces)
  • 1 head chicory (1-pound), torn into 2-inch pieces (16 cups)
  • 1 (16- to 19-ounce) can white beans, rinsed and drained

Preparation: Cook onions in oil in a 4- to 5-quart heavy pot over moderate heat, stirring occasionally, until softened, about 5 minutes. Add garlic and oregano and cook, stirring, 2 minutes.

Stir in broth and bring to a boil. Stir in chicory and beans, then simmer, uncovered, until chicory is tender, about 15 minutes.

Transfer 2 cups of soup to a blender and puree until smooth, then stir into remaining soup to thicken. Season with salt and pepper.

Notes: May be garnished with grated cheddar cheese

Butternut Squash and Cannellini Soup with Bacon

4 servings


  • 2 thick bacon slices, chopped
  • 1 1/2 cups onion, chopped
  • 6 garlic cloves, minced
  • 6 cups chicken broth, separated
  • 4 cups butternut squash, cut into 3/4-inch cubes peeled
  • 3 (15-ounce) cans cannelloni (white kidney beans), undrained
  • 1 14 (1/2-ounce) can diced tomatoes in juice, drained
  • 1 teaspoon chopped fresh rosemary

Preparation: Sauté bacon in heavy large pot over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Add chopped onion and garlic to drippings in pot; sauté until golden, about 10 minutes. Add chicken broth; bring to boil. Stir in butternut squash, 1 can cannelloni, drained tomatoes, and fresh rosemary. Puree remaining 2 cans cannelloni with 3 cups chicken broth in processor until smooth; add to soup. Cover and simmer until butternut squash is tender and flavors blend, about 15 minutes. Season soup with salt and pepper.

Ladle soup into bowls. Garnish with chopped bacon and serve.


Amount Per Serving

Cals: 415 From Fat: na

Total Fat: 4g

Cholesterol: 6mg

Sodium: na

Total Carb: na

Dietary Fiber: na

Sugars: na

Protein: na