Healthy Recipes

Nine Bean Soup
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Servings: 12
Ingredients and Preparation
Ingredients Measures
Black beans, dried 1 cup
Red beans, dried 1 cup
Pinto beans, dried 1 cup
White beans, dried 1 cup
Split green peas, dried 1 cup
Navy beans, dried 1 cup
Garbanzo beans, drained 1 can (15.5 ounces)
No-sodium black-eyed peas, drained 1 can (15.5 ounces)
Kidney beans, drained 1 can (15.5 ounces)
No sodium diced tomatoes 1 can (14.5 ounces)
Diced tomatoes with green chiles 1 can (10 ounces)
Large onion, chopped 1
Green onion, chopped 1 cup
Garlic cloves, crushed
Salt ½ tsp


Directions
  1. Combine black beans, red beans, pinto beans, white beans, split green peas, and navy beans. Cover with water and soak overnight.
  2. Drain beans and place in a large stockpot; cover with water.
  3. Add navy beans, garbanzo beans, black-eyed peas, and kidney beans. Cover and bring to a boil.
  4. Reduce heat and simmer for 1½ hours or until beans are tender.
  5. Add tomatoes, tomatoes with green chiles, onion, green onion, garlic, and salt. Simmer for 30 minutes to blend flavors.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 1; Milk: 0; Fat: 0; Carbs: 4; Other: 0


Nutrition Facts
Serving Size 1/12 recipe
Calories 440
Calories from Fat 20
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 460 mg
Total Carbohydrate 81 g
Dietary Fiber 24 g
Sugars 4 g
Proteins 27 g
Vitamin A 6% DV
Vitamin C 15% DV
Calcium 15% DV
Iron 40% DV
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June 2015

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