Power-Up: 5-Bean Mix

This Slow-cooker Bean and Bacon Soup has been adapted from a recipe by Linda Larson at busycooks.about.com.

Power-Up: 5-Bean Mix

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5-Bean Soup

– Ingredients-

 

Hearty Bean Master Mix
Serves 6

2 cups dried yellow split peas
2 cups dried green split peas
2 cups white navy beans
2 cups black turtle beans
2 cups Romano beans

Combine beans in a large bowl and mix well. Divide into jars with screw top lids and store in a cool, dark place until ready to use. The two essential items are the dried yellow and green split peas. You can use any combination of three other beans as long as the split peas are your base. Make enough to use in different recipes.

Slow-Cooker Bean and Bacon Soup
Serves 6

4 slices bacon or ham
1 1/4 cups Hearty Bean Master Mix
1 large onion, diced
3 cups beef stock
2 tbsp of your favourite taco seasoning mix
1 14-ounce can of diced tomatoes

– Directions –

 

  1. Cook bacon until crisp, drain on paper towels and crumble. You can substitute cooked ham, diced—my husband actually prefers the diced cooked ham to the bacon. (Nutritional analysis conducted using cooked ham.)
  2. In a 3-4 quart crock-pot, combine bacon or diced ham with the Hearty Bean Master Mix, diced onion, stock and taco seasoning mix. Mix well to blend.
  3. Cover crock-pot and cook on low for 10-12 hours until beans are tender.
  4. Add tomatoes, stir well, and cook on low for 30-40 minutes or longer until hot. If you like, you can mash some of the beans for a thicker soup before adding the tomatoes.
    Garnish with a dollop of sour cream and fresh flat-leaf parsley or cilantro. Serve with warm whole grain or multi-grain buns. Enjoy!

When checking your soup for doneness, the beans should be soft and the split peas should have dissolved into a thick rich gravy surrounding the other beans.

– Nutritional Analysis –
Nutritional content per serving (excluding unknown items): 323 Calories; 6g Fat (16.0% calories from fat); 21g Protein; 48g Carbohydrate; 14g Dietary Fibre; 22mg Cholesterol; 2,075mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.
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