A taste of the south with beans from the north
Ontario bean growers grow some of the best white pea beans (or navy beans) in the world. Added to this Creole-inspired recipe, they bump up the protein and fibre content to make for a delicious filling soup.
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.
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