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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Lea & Perrins Worcestershire sauce is gluten-free. Serve with gluten-free roll.

 

"A first rate soup is better than a second rate painting."
-Abraham Maslow, Philosopher

The refrigerator light goes on...

This basic six bean mixture is great for so many recipes. Simply purchase a pound of each bean next time you're at the store and mix them together. This is one of the best basic pantry meal ingredients you can keep on hand.

This recipe also works great using a Crock-Pot. Put all the ingredients in the pot, set on "High" and cook for about 6 hours. Stir occasionally if you can.

Legumes

As with the wide variety of cabbages you can find in the market there are lots of different legumes (some of which you probably didn't think were related to each other).

In botany the term legume has two meanings. Legume is a species of plant but the term also refers to any fruit that develops seeds lined up in a pod (most often the pod splits open down a seam on one side like "peas in a pod"). Legumes are also known as Pulses.

Legumes are great sources of protein and fiber.


 

Pantry Meals: Six Bean Soup



Servings = 6 | Serving size =1 1/2 cups

Cooking Time = 240 Minutes

This recipe can be multiplied by 2, 3.

This recipe also requires making Basic Six Bean Mixture

This recipe makes great leftovers. The soup freezes well.

Serve with a 2 ounce whole wheat or gluten-free roll.

AND

Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

2 1/2 cups Basic Six Bean Mixture
1/2 10 ounce package frozen diced onions
1 clove garlic (peeled)
2 bay leaves
1/2 tsp dried rosemary
2 tsp dried sage
1 tsp dried thyme
1 tsp salt
fresh ground black pepper (to taste)
2 cups low sodium chicken or vegetable broth
8 cups water
1 tsp Worcestershire sauce

Place the 2 1/2 cups of bean mixture in a medium pot with the onions, garlic, bay leaves, rosemary, sage, thyme, salt, pepper, chicken stock, water and Worcestershire sauce.

Cook over medium-high heat until the soup begins to boil, then reduce the heat to low. Simmer soup for 4 hours, stirring occasionally.

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 6

.

Amount Per Serving

Calories 283 Calories from Fat 12
  % Daily Value
Total Fat 1g 2%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 432mg 18%
Total Carbohydrates 50g 17%
    Dietary Fiber 17g 68%
    Sugars 4g  
Protein 19g  
Vitamin A 1% Vitamin C 9%
Calcium 10% Iron 28%
Vitamin K 13 mcg Potassium 1070 mg
Magnesium 119 mg