This fiber-filled soup is ideal for a winter warm-up. It is easy to prepare and will feed a crowd.
- 8
Ingredients
- 2 cups corn
- 1 lb. Great Northern beans or other white bean
- 1 10-oz. package frozen spinach or kale
- 3 cloves garlic, chopped or 1 1/2 tsp. garlic powder
- 1/4 tsp. black pepper
- 8 cups water or 6 cups veggie stock, low sodium and 2 cups water
Directions
Prep time: soak beans overnight
Cook time: stove top 1 to 1 1/2 hours or slow cooker 5 to 6 hours on high or 10 to 12 hours on low
- Wash hands with soap and water.
- Soak beans in large pot of water overnight; make sure to add enough water so that you have about 3 inches above the beans. Drain beans and put beans back in pot.
- Add the rest of the ingredients to the pot.
- Cover and bring to a boil.
- Simmer about 1 to 1 1/2 hours or until beans are tender.
Slow cooker directions:
- Wash hands with soap and water.
- Put all ingredients in the slow cooker.
- Cover and cook on high for 5-6 hours or low for 10-12 hours.
Number of Servings 12, Serving Size 1 cup, Calories 160, Total Fat 1 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 25 mg, Total Carbohydrates 31 g, Fiber 9 g, Total Sugars 1 g, Includes 0 g Added Sugars, Protein 10 g, Vitamin D 0 mcg, Calcium 98 mg, Iron 3 mg, Potassium 692 mg
Easy, Fun and Free Recipe Videos - Featuring ingredients commonly found in New Hampshire food pantries!
In just 2 minutes, UNH Extension's nutrition educators help you turn simple ingredients into delicious meals. Watch our YouTube video for making Delicious Bean Soup.
Tips
If using canned beans, substitute 3 to 4 cans, drained and rinsed. Add rest of ingredients, bring to a boil, and simmer until spinach is cooked, about 10 minutes.
Freeze the leftovers for a quick hot lunch.
For a different bean soup, add 1 can diced tomatoes, 1/2 can tomato paste, and 1/4 cup uncooked pasta.
