«

»

Jan 14

Creole-Style Bean Soup

A taste of the south with beans from the north

Creole-Style Bean Soup

Prep time: 10 minutes

Cook time: 90 minutes

Makes: 4 servings

Ingredients:

• 2 1/2 cups (625 mL) white pea beans, soaked and drained

• 3 cups (750 mL) chicken broth

• 1/2 cup (125 mL) diced cooked ham or smoked sausage

• 2 stalks celery, diced

• 1 onion, chopped

• 1 clove garlic, minced

• 1/4 tsp (1 mL) salt

• 1/8 tsp (0.5 mL) pepper

• 1 bay leaf

• 1 tsp (5 mL) thyme

• 1 tsp (5 mL) Worcestershire sauce

• 1 can (19 oz./540 mL) tomatoes

• 1 can (5 1/2 oz./156 mL) tomato paste

• 1 tbsp (15 mL) dry mustard

• 1 (300g) pack frozen okra, partly thawed and sliced

• 1 cup (250 mL) medium-sized shrimp, fresh or thawed frozen

• 2-3 drops hot pepper sauce (optional)

Directions:

1. In a large saucepan combine beans with broth. Cover and bring to boil. Reduce heat, simmer 45 minutes until beans are tender.

2. Add ham, celery, onion, garlic, seasonings and sauces. Break up tomatoes; mix with tomato paste and mustard; stir into bean mixture. Simmer 15 to 20 minutes.

3. Bring to boil; add okra and cook 6 to 8 minutes. Stir in shrimp, cook 3 to 4 minutes until shrimp and okra are cooked. Serve with whole grain bread or cornmeal muffins.

Nutrition information (for 1 serving): Energy 356 kcal; protein 28 g; fat 5.1 g; carbohydrates 53.2 g; total dietary fibre 16.3 g.

Find more recipes online at ontariobeans.on.ca.

www.newscanada.com

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>