Cajun Bean Soup (fischer)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Cajun | 2 elf, Lowfat, Soup | 10 | Servings |
INGREDIENTS
| Smoked ham hocks, 1/2 | ||
| pound | ||
| 1 | lb | Red beans, dry measure |
| 2 | Onions, chopped | |
| 3 | Cloves garlic, chopped | |
| 2 | Stalks chopped celery, leafy | |
| ribs | ||
| 1/2 | Whole red bell pepper, cored | |
| and chopped see note | ||
| 2 | Carrots, dice or coarse-chop | |
| 1 | t | Dried coriander, or more |
| 1/2 | t | Creole seasoning |
| 1 | c | Chopped parsley |
| 1 | T | Jalapeno pepper, slices for |
| garnish | ||
| 2 | T | Chopped scallions, for |
| garnish | ||
| 5 | oz | Shrimp, canned tiny |
| cocktail size |
INSTRUCTIONS
Traditional bean soup with a little spice: 205 cals per 1-1/2 cup serving (4% CFF; 1.0 gm total fat). Estimated by the author. P A N T R Y: SMOKED HAM BONE, such as neck bone, or the hock with a few ounces of meat; about 75% refuse. ANISE Optional: "While it is traditional to flavor this soup with an anise liquor, such as Herbsaint or Pernod, it is omitted here and left as an option. Use 2 tablespoons Herbsaint, or 1/4 cup Pernod's measure. Consider a little anise extract (to taste), crushed fennel seed, or fresh, snipped tarragon. RED PEPPER: reserve some (2 Tbsp) seeds or reserve some of the flesh and mince or julienne for garnish. SEAFOOD GARNISH (optional): small, cooked crayfish, shrimp, or lobster or crab, coarsely chopped, if necessary. In a large saucepan, cover the ham bone with 4 to 4-1/2 quarts water and let simmer uncovered on medium low for 30 minutes. Remove the ham and bone and set aside. Defat the stock as needed. Cut the meat from the bone; discard the bone and fat and dice the meat. Rinse the meat. Return the defatted stock to the saucepan and add the beans, onions, garlic, celery, pepper, carrots, coriander, Creole seasoning, and parsley and simmer, covered, on low, for 2 hours or until the beans are tender. Add Pernod and cook for another 2 minutes. Remove half the soup to a food processor or blender and puree, or use an immersion, or hand, blender. [!] Return pureed soup to saucepan, stir to blend, garnish, and serve hot. [!] Be careful as hot liquid expands when it is processed. The Healthy Indulgences Cookbook is published by William Morrow. Copyright (c) 1995 by Lynn Fischer. Companion cookbook to the PBS-TV series. Pat Hanneman (Ed.), MasterCook, Dec 1996. Reprinted at ELF mail 12/10/96. Posted to Digest eat-lf.v096.n244 Recipe by: Lynn Fischer (1995) / PATh From: PATh <phannema@wizard.ucr.edu> Date: Tue, 10 Dec 1996 14:08:41 -0800
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Nutrition (calculated from recipe ingredients)
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Calories: 131
Calories From Fat: 53
Total Fat: 6.1g
Cholesterol: 66.3mg
Sodium: 134.9mg
Potassium: 115.4mg
Carbohydrates: 17.9g
Fiber: <1g
Sugar: 1.1g
Protein: 2.2g