| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
|
Beans and l, Soups and s |
8 |
servings |
INGREDIENTS
| 2 |
c |
Dry navy beans |
| 6 |
c |
Water or stock |
| 1/8 |
ts |
Baking soda |
| 1 |
|
Potato; grated |
| 1 |
|
Bay leaf |
| 2 |
|
Garlic cloves; crushed |
| 1 |
|
Onion; chopped |
| 2 |
|
Celery stalks; chopped |
| 2 |
|
Carrots; chopped |
| 16 |
oz |
Tomatoes; canned, crushed or diced |
|
|
Fresh ground pepper; to taste |
INSTRUCTIONS
Wash and sort beans. Soak overnight or bring water, beans and baking soda
to a slow boil. Let simmer 2 minutes and soak for one hour. Discard water
and add 6 cups stock. Add potato, bay leaf, and garlic to beans and stock.
Simmer beans for 1 1/2 hours or until nearly done. Add onion, celery and
carrots. Simmer 20 minutes or until tender. Add tomatoes simmer 10 minutes.
Season with pepper and serve.
from our listener Tony Daul of San Antonio, TX (serves 6-8)
Nutritional Analysis:
Calories 7 % (140 calories) Protein 17 % ( 8.8 g ) Carbohydrate 8 % (26.3 g
) Total Fat 2 % (1.34 g Sodium 8 % ( 90 mg ) Cholesterol 0 % (0.75 mg )
Calcium 6 % ( 55 mg ) Dietary Fiber 9 % (2.45 g ) Vitamin A 57 % ( 565 RE )
Iron 13 % (2.26 mg ) Vitamin C 46 % ( 28 mg ) Zinc 6 % (0.86 mg )
Calories from Protein: 23 % Carbohydrate: 69 % Fat: 8 %
Recipe by: Zorba's Heart-Healthy Recipe of the Week, (#50-98)
Posted to fatfree digest by Kathleen <schuller@ix.netcom.com> on Dec 21,
1998, converted by MM_Buster v2.0l.
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