Low Fat Bean Soup
A hearty, low-fat bean soup with tender potatoes, flavorful ham, and fresh vegetables, perfect for a health-conscious, comforting meal any day of the week.
Ingredients
- 2 (16-oz) cans navy beans, drained and rinsed ⓘ
- 1 can reduced fat chicken broth ⓘ
- 2 cups water ⓘ
- 1 (6-oz) package diced 97% fat-free ham ⓘ
- 1 cup finely chopped onion ⓘ
- 1 cup finely chopped celery ⓘ
- 1 cup shredded carrots ⓘ
- 2 cups diced, cooked potatoes ⓘ
- 1/2 teaspoon minced garlic ⓘ
- 1/2 teaspoon pepper ⓘ
- 1 teaspoon salt ⓘ
Instructions
- In a large saucepan, cook the potatoes until tender.
- In another large saucepan, combine navy beans, chicken broth, water, ham, onion, celery, and carrots.
- Bring the mixture to a boil.
- Stir in the cooked potatoes, garlic, pepper, and salt.
- Lower the heat, cover, and simmer for 30 minutes.
Tips & Substitutions
To enhance the flavor of your Low Fat Bean Soup, consider adding a bay leaf while simmering. For a vegetarian version, substitute the ham with smoked paprika or liquid smoke for a similar depth. You can also use any type of beans you have on hand, such as black beans or pinto beans, to mix things up.
Serving Suggestions
Serve your Low Fat Bean Soup with a slice of whole-grain bread or a light salad for a complete meal. For added texture, top with fresh herbs or a dollop of Greek yogurt. It pairs beautifully with Far East Celery for a nutritious side dish, making it a satisfying option for lunch or dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm on the stove over medium heat until heated through, adding a splash of water or broth if the soup thickens. This soup also freezes well for up to 3 months; thaw overnight in the refrigerator before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low Fat Bean Soup contains roughly 710 calories, with 15g protein, 119g carbohydrates, and 22g fat. It is an excellent source of vitamin A (307% of the Daily Value), dietary fiber (92% of the Daily Value), and vitamin C (88% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 1234mg per serving (54% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use dried beans instead of canned?
Yes, you can use dried navy beans. Soak them overnight and then cook until tender before adding them to the soup. Adjust the cooking time as needed since dried beans generally take longer to become soft.
What can I add to make the soup spicier?
To add some heat, consider incorporating diced jalapeños or a pinch of red pepper flakes during the cooking process. Alternatively, serve each bowl with a dash of hot sauce to allow individual spice preferences.
Is it possible to make this soup vegetarian?
Absolutely! Simply replace the reduced fat chicken broth with vegetable broth and omit the ham. You can add extra vegetables or even some lentils for additional protein and texture, keeping the soup hearty and satisfying.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).