Easy Mixed Bean Soup
Beans are high in fiber and vitamins and minerals and they are also a great source of plant-based protein. Start this easy soup the night before by soaking the dried beans then let it simmer for a few hours for a delicious and flavor-rich soup that will fill you up.
Ingredients for mixed bean soup
- 1 lb bag 16 Bean Soup Mix or similar (discard flavor packet)
- 1 teaspoon olive oil
- 1 small onion, finely diced
- 1 garlic clove, finely minced
- 3/4 teaspoon salt
- 1/2 teaspoon cumin
- 1 tablespoon Italian Seasoning
- 1 whole bay leaf
- 1 lb Ham bone with some meat, trimmed of excess fat
- 8 cups water
Directions for mixed bean soup
- 1 Day ahead: Rinse beans with water and add to large soup pot. Cover beans with water and let soak overnight.
- After soaking overnight, drain and rinse beans.
- Add 1 tsp of olive oil to a saute pan over medium-high heat. Add in onion and garlic and saute for about 3-5 minutes until onions are tender and fragrant. Add to the pot with the beans.
- Add salt, cumin, Italian Seasoning, bay leaf and ham bone to the soup pot along with 8 cups of water.
- Bring to a gentle boil over medium-high heat then reduce heat and simmer, with lid cracked for 2-3 hours.
- Remove ham bone and if any meat has fallen from the bone, remove it and slice it into bite sized pieces. Return meat to the soup and discard the bone.
- Remove bay leaf and serve hot.
Tips: There are many types of bean soup mixes, any dried multi-bean variety will work for this recipe. Many come with a flavor packet that contains preservatives and additives, which you will not need for this recipe, discard it.
Notes: A ham bone is simply the remaining bone of a ham roast with some meat still remaining. You can get one from your butcher or save one after a special gathering or holiday. If you aren't ready to make soup you can wrap it in a freezer safe plastic bag and freeze it for another time. If you don't have a ham bone on hand you can always add diced ham.
Carb Info: When a recipe has more than 5 grams of fiber per serving you can subtract that amount from the Total Carbohydrate. Therefore, this recipe has 20.3 grams Net Carbs per 1 cup serving.
Serving size: 1 cup; Serves 10
- calories: 212
- cholesterol: 16mg
- dietary fiber: 14.4g
- potassium: 15mg
- protein: 16.9g
- saturated fat: 1.2g
- sodium: 492mg
- sugars: 2.2g
- total carbohydrates: 34.7g
- total fat: 3.5g
Disclaimer: Type2Diabetes.com does not provide any express or implied warrant toward the content or outcome of any recipe.
Has diabetes changed your exercise routine?