Low-Calorie • Gluten-Free

Active 20 min

Total 2 hrs 10 min

Soup Beans

Like poor people everywhere, mountain dwellers in the South thrived for centuries on food that was indigenous, inexpensive and healthful. These days “soup beans” speak homey comfort to anyone who has familial connections to Appalachia, where every garden produced shelling beans that could be eaten fresh or grown to maturity for dry beans. Serve this thick, stewlike soup with cornbread, pickle relish and diced sweet onion.

• 1 pound pinto, yellow-eyed or other dried beans, sorted and rinsed (2½ cups)
• 12 cups water
• 8 ounces finely diced ham (about 1½ cups)
• 1 medium onion, peeled
• 1 clove garlic, peeled
• ½ teaspoon salt
• 1 teaspoon ground pepper
• ¼ teaspoon crushed red pepper

1. Place beans, water, ham, onion, garlic, salt, pepper and crushed red pepper in a large pot; bring to a boil. Reduce heat and simmer, stirring occasionally, until the beans are very tender and beginning to burst, 1½ to 2 hours. If necessary, add an additional ½ to 1 cup water while simmering to keep the beans just submerged in cooking liquid.

2. Remove from the heat; discard the onion and garlic. Transfer 2 cups of the beans to a medium bowl and coarsely mash with a fork or potato masher. Return the mashed beans to the pot; stir to combine.

►► MAKE AHEAD: Refrigerate for up to 3 days or freeze for up to 3 months.

Serves 8: ¾ cup each

Calories 246 | Fat 2g (sat 1g) | Cholesterol 13mg | Carbs 35g | Total sugars 0g  (added 0g) | Protein 18g | Fiber 12g | Sodium 517mg | Potassium 682mg.

Nutrition bonus: Folate (58% daily value).