Basic Bean-Soup Mix

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Basic Bean-Soup Mix
45 min.
6
1287kcal

Suggestions

Ingredients

  •  bay leaves 
  • pound black-eyed peas dried
  • 2.5 teaspoons pepper black
  • 14.5 ounce canned tomatoes diced undrained canned
  • 1.3 teaspoons pepper red crushed
  • teaspoons basil dried
  • pound black beans dried
  • pound kidney beans dried
  • teaspoons marjoram dried
  • teaspoons rosemary dried
  • pound peas split green
  • pound lentils dried yellow
  • cup onion chopped
  • teaspoons salt 
  • 0.5 pound ham hock smoked
  • cups water 

Equipment

  • bowl
  • dutch oven

Directions

  1. To prepare dried-bean mix, combine first 5 ingredients in a large bowl. Divide the bean mixture into 5 equal portions (about 2 1/2 cups each), and place in airtight containers.
  2. To prepare spice mix, combine the salt and the next 6 ingredients (salt through bay leaves) in a bowl. Divide spice mix into 5 equal portions.
  3. Place in small airtight containers.
  4. To prepare the soup, sort and wash 1 portion dried-bean mix, and place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours.
  5. Drain.
  6. Combine the drained bean mixture, 8 cups water, and the ham hock in a large Dutch oven; bring to a boil.
  7. Add 1 packet spice mix, onion, and tomatoes. Cover, reduce heat, and simmer 2 hours. Uncover; cook 1 hour. Discard bay leaf.
  8. Remove ham hock from soup.
  9. Remove meat from bone; shred meat with 2 forks. Return meat to soup.

Nutrition Facts

Calories1287kcal
Protein27.32%
Fat8.93%
Carbs63.75%

Properties

Glycemic Index
44.93
Glycemic Load
24.88
Inflammation Score
-10
Nutrition Score
57.379564948704%

Flavonoids

Cyanidin
1.41mg
Petunidin
11.65mg
Delphinidin
13.99mg
Malvidin
8.02mg
Pelargonidin
3.64mg
Catechin
0.26mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
5.41mg
Gallocatechin
0.11mg

Nutrients percent of daily need

Calories:1287.45kcal
64.37%
Fat:13.01g
20.02%
Saturated Fat:4.04g
25.23%
Carbohydrates:209.02g
69.67%
Net Carbohydrates:136.05g
49.47%
Sugar:17.47g
19.41%
Cholesterol:41.2mg
13.73%
Sodium:2179.18mg
94.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:89.59g
179.18%
Folate:1377.47µg
344.37%
Fiber:72.97g
291.9%
Manganese:4.43mg
221.5%
Vitamin B1:2.57mg
171.23%
Phosphorus:1343.53mg
134.35%
Copper:2.64mg
131.81%
Iron:22.41mg
124.47%
Potassium:4244.69mg
121.28%
Magnesium:480.95mg
120.24%
Zinc:12.1mg
80.64%
Vitamin B6:1.29mg
64.63%
Vitamin B5:4.77mg
47.72%
Vitamin B2:0.73mg
43.02%
Vitamin B3:8.57mg
42.87%
Vitamin K:44.84µg
42.71%
Calcium:332.6mg
33.26%
Selenium:14.92µg
21.32%
Vitamin C:16.81mg
20.38%
Vitamin E:2.09mg
13.92%
Vitamin A:462.93IU
9.26%
Source:My Recipes