Jamaican Ham and Bean Soup

Gluten Free
Health score
8%
Jamaican Ham and Bean Soup
30 min.
6
336kcal

Suggestions


Welcome to a culinary journey that brings the vibrant flavors of Jamaica right to your kitchen! Our Jamaican Ham and Bean Soup is not just a meal; it's an experience that tantalizes your taste buds and warms your soul. Perfectly gluten-free and ready in just 30 minutes, this hearty soup is ideal for lunch, dinner, or any time you crave a comforting dish.

Imagine the rich aroma of sautéed onions mingling with the zesty kick of Jamaican jerk seasoning, creating a symphony of flavors that will transport you to the Caribbean. The combination of lean ham, creamy refried beans, and colorful corn adds both texture and nutrition, making this soup a wholesome choice for the whole family. Each bowl is a delightful mix of protein, healthy fats, and carbohydrates, ensuring you stay satisfied and energized throughout the day.

Whether you're hosting a gathering or simply enjoying a quiet evening at home, this soup is sure to impress. Top it off with a dollop of sour cream and a fresh lime slice for an extra burst of flavor. Dive into this deliciously easy recipe and discover why Jamaican Ham and Bean Soup is destined to become a staple in your meal rotation!

Ingredients

  • tablespoon vegetable oil 
  • 0.3 cup onion frozen chopped
  • 16 oz refried beans traditional canned
  • 11 oz corn whole with red and green peppers, undrained canned
  • 11 oz corn syrup white undrained canned
  • oz chilis green undrained chopped canned
  • 0.5 cup salsa thick
  • 1.8 cups chicken broth (from 32-oz carton)
  • teaspoon walkerswood jamaican jerk seasoning dry ()
  • lb finely-chopped ham lean cooked cut into 1/2-inch pieces
  • 2.3 oz olives ripe drained sliced canned
  • 0.3 cup juice of lime 
  • tablespoons cream sour
  •  lime 

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. In 3-quart saucepan, heat oil over medium heat.
  2. Add onion; cook 3 to 4 minutes, stirring frequently, until tender.
  3. Stir in refried beans, both cans of corn, chiles, salsa, broth and jerk seasoning.
  4. Heat to boiling. Reduce heat to low; simmer 5 minutes, stirring occasionally.
  5. Stir in ham, olives and lime juice. Cook 3 to 4 minutes, stirring occasionally, until thoroughly heated. Ladle soup into individual bowls. Top each serving with 1 tablespoon sour cream and lime slice.

Nutrition Facts

Calories336kcal
Protein25.5%
Fat36.25%
Carbs38.25%

Properties

Glycemic Index
16.33
Glycemic Load
2.31
Inflammation Score
-6
Nutrition Score
15.765217345694%

Flavonoids

Eriodictyol
0.29mg
Hesperetin
4.22mg
Naringenin
0.29mg
Luteolin
0.06mg
Isorhamnetin
0.45mg
Kaempferol
0.06mg
Quercetin
1.9mg

Nutrients percent of daily need

Calories:335.7kcal
16.79%
Fat:13.77g
21.19%
Saturated Fat:3.31g
20.68%
Carbohydrates:32.7g
10.9%
Net Carbohydrates:26.54g
9.65%
Sugar:8.24g
9.16%
Cholesterol:63.64mg
21.21%
Sodium:2041.39mg
88.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.8g
43.6%
Vitamin C:35.43mg
42.95%
Vitamin B1:0.49mg
32.94%
Phosphorus:317.89mg
31.79%
Fiber:6.16g
24.63%
Selenium:16.6µg
23.72%
Vitamin B3:4.59mg
22.94%
Vitamin B12:1.1µg
18.41%
Vitamin B6:0.35mg
17.72%
Vitamin B2:0.3mg
17.54%
Potassium:555.1mg
15.86%
Zinc:2.31mg
15.41%
Iron:2.3mg
12.81%
Manganese:0.25mg
12.67%
Vitamin B5:1.2mg
12.03%
Magnesium:47.65mg
11.91%
Folate:43.53µg
10.88%
Copper:0.19mg
9.31%
Vitamin A:418.74IU
8.37%
Vitamin E:1.15mg
7.66%
Calcium:72.16mg
7.22%
Vitamin K:6.13µg
5.83%