YIELD: 7 SERVINGS
1-1/4 cups navy or white beans
5 cups water
1 cup chopped onion
1/2 cup sliced celery (include the leaves)
2 teaspoons ham or chicken bouillon granules
1/4 teaspoon ground black pepper
1-1/2 cups diced ham (at least 97% lean)
1-1/2 cups small new potatoes, cut into 3/4 inch chunks
3/4 cup diced carrots
1-1/2 cups (packed) chopped fresh spinach
1. Rinse the beans well and place in a 4-quart pot. Cover the beans with several inches of water and discard any beans that float to the top. Soak the beans for at least 4 hours or for as long as 12 hours. (If soaking the beans for more than 4 hours, place the bowl or pot in the refrigerator.)
2. Discard the soaking water and return the beans to the pot. Add the 5 cups of water, onions, celery, bouillon granules, and black pepper, and bring to a boil over high heat. Reduce the heat to low, cover and simmer, stirring occasionally, for 1 hour.
3. Add the ham, potatoes, and carrots to the pot and cook for 45 minutes more or until the beans are soft and the liquid is thick. Add a little more water during cooking, if necessary. Add the spinach and cook for an additional 2 minutes, or until the spinach wilts. Serve hot.
Nutritional Facts (per 1-cup serving)
CALORIES: 218 CARBOHYDRATES: 38 g CHOLESTEROL: 8 mg
FAT: 1.5 g FIBER: 11.5 g PROTEIN: 15 g SODIUM: 514 mg
CALCIUM: 88 mg GI RATING: LOW