I'm finding that soup is really helpful in my efforts to lose weight. Maybe it's the comfort factor. This soup is very filling. Add some steamed carrots, sliced tomatoes and a slice of whole grain bread for a very satisfying meal.
If you don't like collard greens, try spinach, kale or mustard greens.
Five Bean Soup with Collard Greens
Makes (10) 1½-cup servings
Ingredients
½ cup Black Beans - dry
½ cup Small Red Beans - dry
½ cup Lentils - dry
½ cup Black Eyed Peas - dry
½ cup Kidney Beans - dry
4 cups Chicken Stock
3 tbsp Cider Vinegar
1 6 oz. can Tomato Paste
1 Onion
1 Green Pepper
½ cup Chopped Carrots
2 cloves Garlic
2½ tsp Salt (add only 2 tsp if Chicken Stock is not salt free.)
1 tsp Black Pepper
½ tsp Cayenne
1 tsp Mrs. Dash
½ tsp Cumin
½ tsp Ground Coriander
½ tsp Tumeric
½ tsp Garlic Powder
1½ cups or 10 oz. Chopped Collard Greens (frozen is fine)
Directions
Soak beans overnight in 5 cups of water. (You can season the soaking water.) Rinse and drain.
Coarsely chop Vegetables.
Bring Chicken Stock with two cups of water and tomato paste to a boil. Add up to an additional 2 cups of water as needed. Add all ingredients. Reduce heat to a simmer and cook for 1 1/2 hours or until beans are tender.
Notes: You can add more vegetables like celery and fresh tomatoes. Reduce sodium by replacing 1 tsp of salt with 1 tbsp cider vinegar.
Vegetarians: Replace chicken stock with vegetable stock or water.
Nutritional Information - Amount Per 1½-cup Serving
Calories 141.7
Total Fat 1.3 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.6 g
Cholesterol 2.9 mg
Sodium 805.0 mg
Potassium 525.2 mg
Total Carbohydrate 32.0 g
Dietary Fiber 15.1 g
Sugars 5.2 g
Protein 12.6 g
Vitamin A 28.6 %
Vitamin B-12 0.0 %
Vitamin B-6 5.5 %
Vitamin C 16.2 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 4.9 %
Copper 3.9 %
Folate 2.3 %
Iron 16.0 %
Magnesium 2.3 %
Manganese 3.7 %
Niacin 8.3 %
Pantothenic Acid 0.4 %
Phosphorus 3.6 %
Riboflavin 5.4 %
Selenium 3.4 %
Thiamin 3.3 %
Zinc 1.4 %
This hearty soup freezes well.
