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Hearty low-fat soup contains not only a variety of beans, but also other vegetables. Serve with a salad and crusty bread for a full meal.

Prep Time: 15 minutes

Cook Time: 2 hours

Total Time: 2 hours, 15 minutes

Ingredients:

  • 2 pounds smoked pork shoulder, cut into 3/4-inch cubes
  • 4 quarts reduced-sodium fat-free beef broth
  • 3/4 cup dried red kidney beans
  • 3/4 cup dried navy beans
  • 1/2 cup dried pinto beans
  • 1/2 cup dried baby lima beans
  • 1/2 cup black beans, canned, drained
  • 1/2 cup garbanzo beans, canned, drained
  • 1/2 cup dried lentils
  • 1/2 cup chopped onions
  • 1/3 cup very low-sodium Worcestershire sauce
  • 2 bay leaves
  • 2 teaspoons dried Italian seasoning
  • 1 cup chopped carrots
  • 2 ribs celery, sliced
  • Salt and fresh-ground black pepper, to taste
  • Hot pepper sauce, to taste

Preparation:

Combine pork, beef broth, kidney beans, navy beans, pinto beans, lima beans, black beans, garbanzo beans, lentils, onions, Worcestershire sauce, bay leaves, and Italian seasoning in Dutch oven. Heat to boiling; reduce heat and simmer, covered, 1 to 1-1/2 hours until beans are almost tender.

Stir in carrots and celery; heat to boiling. Reduce heat and simmer, covered, 45 minutes or until beans and vegetables are very tender. Season soup with salt, pepper, and hot pepper sauce.

Yield: 12 servings

Per serving: 300 calories, 21 percent calories from fat, 25 grams protein, 36 grams carbohydrates, 11 grams total fiber, 7 grams total fat, 36 milligrams cholesterol, 391 milligrams sodium.

Source: Adapted from 1,001 Low-Fat Soups and Stews edited by Sue Spitler with Linda Yoakam (Surrey Books)
Reprinted with permission.

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