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Ham & Bean Soup

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Ingredients

  • 1 Tablespoon garlic, chopped
  • 1 medium onion, minced
  • 1 Tablespoon canola oil
  • 3 stalks celery, chopped
  • 2 large carrots, diced
  • 2 15-ounce can beans or 4 cups cooked beans
  • 6 cups low-sodium broth
  • ½ pound cooked ham, chopped
  • 1 teaspoon black pepper

Directions

  1. Wash hands with warm soapy water for 20 seconds.
  2. In a large soup pot, combine garlic, onion, and oil. Cook for 5-7 minutes or until onion begins to brown.
  3. Add celery and carrots. Cook for another 3-5 minutes until celery begins to soften.
  4. Add beans, broth, ham, and black pepper.
  5. Bring to a boil then reduce heat to medium.
  6. Cover with lid and cook for 20-30 minutes or longer. 
  7. Serve hot with whole grain bread.

Makes 6 servings

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Note: If using dried beans, please use one of the cooking methods below.

Cooking Dried Beans

  1. Wash hands in warm soapy water.
  2. Rinse beans in cool water, then follow one of the methods below.

Quick Cook Method

  1. Put the beans in a large pot and add 12 cups of water.
  2. Bring to a boil and boil for 2 minutes, then remove from heat. Cover pot and let sit for 1 hour.
  3. Discard soaking water and add fresh water to cover the beans. Return to heat and simmer for 1-3 hours, adding water if needed.

Overnight Method

  1. Put the beans in a large pot and add 6 cups of water.
  2. Let soak for 6 or more hours in the refrigerator.
  3. Discard soaking water and add fresh water to cover the bean. Bring to a boil then simmer for 1-3 hours, adding water if needed.

Crockpot Method

  1. Put the beans in a crockpot and add 6 cups of water.
  2. Cook on high 5-8 hours or until beans are tender.
  3. Discard soaking water.

Instant Pot Pressure Cooker Method

  1. Soak beans overnight or for several hours in the fridge.
  2. Rinse and discard cracked or split beans and pour into Instant Pot.
  3. Add water (about twice as much water as beans, at least 1-2 c. in a pressure cooker).
  4. Close and seal pressure cooker.
  5. Cook on manual pressure for 25-30 minutes.
  6. Release pressure when finished cooking. Be careful as hot steam escapes.
  7. Drain beans in a colander.

Ham & Potato Soup

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Ingredients

  • 3 1/2 cups diced potatoes
  • 1/3 cup diced celery
  • 1/3 cup diced onion
  • 1/3 cup carrot or green bean pieces (optional)
  • 3/4 cup chopped ham
  • 3 1/2 cups chicken broth, low sodium
  • 1 teaspoon black pepper
  • 1 cup CNP Magic Mix*
  • 2 cups water
  • 1/2 cup shredded low-fat cheddar cheese (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. Combine potatoes, celery, onion, carrots or green beans, ham, broth, and pepper in a stockpot. Bring to a boil and cook over medium heat until potatoes are tender, about 10 to 15 minutes. 
  3. In a sauce pan combine  CNP Magic Mix and 2 cups of water to make thin white sauce. Stir over medium heat until smooth and thick. 
  4. When sauce just begins to boil, remove from heat. Add cheese to the sauce and stir until melted. Stir the sauce into the stockpot, and cook soup until heated through. Serve immediately.
CNP Magic Mix Alternative
Instead of CNP Magic Mix and water, use the following:
  • 1 Tablespoon butter, margarine, or canola oil
  • 1 Tablespoon flour
  • 2 cups low-fat milk

Then follow these steps:

  1. Follow steps 1-2 above. 
  2. In step 3, heat butter, margarine, or oil in a small skillet over medium heat.
  3. Once hot, add the flour and stir until the flour is incorporated. Continue cooking until it turns light brown. 
  4. Whisk in the milk. Whisk or stir until the flour mixture is dissolved in the milk and the milk begins to thicken. 
  5. Follow step 4 above. 

Makes 6 servings

Download the recipe

Crockpot Bean Soup

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Ingredients

  • 4 cups cooked beans of your choice*
  • 6 cups low-sodium broth
  • 1 Tablespoon garlic, chopped
  • ½ large onion, minced
  • 3 stalks celery, chopped
  • ½ pound cooked ham, chopped
  • 1 teaspoon black pepper

Directions

  1. Wash hands with warm soapy water for 20 seconds.
  2. Add all ingredients to the crockpot.
  3. Cover with lid and cook on high for 2-4 hours. Serve warm.

Makes 6 servings

*Our recipe video uses 2 cups navy beans and 2 cups chickpeas.
Note: If using dried beans, please use one of the cooking methods below.

Cooking Dried Beans

  1. Wash hands in warm soapy water.
  2. Rinse beans in cool water, then follow one of the methods below.

Quick Cook Method

  1. Put the beans in a large pot and add 12 cups of water.
  2. Bring to a boil and boil for 2 minutes, then remove from heat. Cover pot and let sit for 1 hour.
  3. Discard soaking water and add fresh water to cover the beans. Return to heat and simmer for 1-3 hours, adding water if needed.

Overnight Method

  1. Put the beans in a large pot and add 6 cups of water.
  2. Let soak for 6 or more hours in the refrigerator.
  3. Discard soaking water and add fresh water to cover the bean. Bring to a boil then simmer for 1-3 hours, adding water if needed.

Crockpot Method

  1. Put the beans in a crockpot and add 6 cups of water.
  2. Cook on high 5-8 hours or until beans are tender.
  3. Discard soaking water.

Instant Pot Pressure Cooker Method

  1. Soak beans overnight or for several hours in the fridge.
  2. Rinse and discard cracked or split beans and pour into Instant Pot.
  3. Add water (about twice as much water as beans, at least 1-2 c. in a pressure cooker).
  4. Close and seal pressure cooker.
  5. Cook on manual pressure for 25-30 minutes.
  6. Release pressure when finished cooking. Be careful as hot steam escapes.
  7. Drain beans in a colander.

Chicken Blueberry Salad with Grapefruit Vinaigrette

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Ingredients

For the salad

  • 2 ½ cups chopped lettuce
  • 1 cup of cooked or canned chicken in chunks or cubes
  • 1 cup fresh blueberries
  • 2 Tablespoons nuts of choice
  • ¼ cup dressing (try the grapefruit vinaigrette in the next column)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Combine ingredients in a large bowl.
  3. Divide between smaller bowls and serve.

Makes 2-3 servings

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Ingredients

For Grapefruit Vinaigrette

  • ½ cup oil
  • ¼ cup grapefruit juice
  • 2 teaspoons vinegar
  • 1-3 teaspoons honey
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • Salt and pepper to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.

  2. Place ingredients in a jar, then seal and shake. Alternatively, mix ingredients in a glass or stainless steel bowl with a fork or whisk.

  3. Place in the refrigerator and let stand 15 minutes or longer to blend flavors.

  4. Use to dress cold or warm salads, marinate meat or vegetables, or pour over vegetables 30 minutes before roasting.

  5. Store extra dressing in the refrigerator and use within 3 days. After 3 days, freeze or discard remaining dressing.

     

Makes 1 cup

Ham & Black Bean Soup with Peach Salsa

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Ingredients

For the soup

  • 2 15-ounce cans black beans, drained and rinsed
  • 1 teaspoon canola oil
  • ½ cup onion, chopped
  • 1 clove garlic, minced
  • 1½ cups diced cooked ham
  • 1 10-ounce can tomatoes and green chilies or diced tomatoes, undrained
  • 2 cups low-sodium broth
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon cayenne pepper or red chili flakes (optional)
  • Juice of 1 lime (or 2 Tablespoons lime juice or lemon juice)
  • Salt and pepper to taste
  • Garnishes: low-fat sour cream, low-fat shredded cheese, peach salsa (see next column)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Rinse and drain beans.
  3. Place beans in a bowl and partially mash with a potato masher or fork, or pulse in a blender or food processor. Set aside.
  4. Heat oil in a medium-sized pot. Add onion, garlic, and ham and cook until lightly browned, about 5 minutes.
  5. Add beans, tomatoes and green chilies, broth, and spices. Cover and simmer for about 30 minutes, stirring occasionally. You may need to add water if soup is too thick.
  6. Stir in lime/lemon juice, salt, and pepper.
  7. Serve warm with garnishes.

Makes 6 1-cup servings

Ingredients

For peach salsa

  • 2 tomatoes, chopped or 1 cup canned
  • ¼ onion, diced
  • 1 cup canned peaches, drained and chopped
  • 1 Tablespoon cilantro, chopped
  • Salt and lemon/lime juice to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Mix all ingredients in a bowl. Toss well to blend. Chill before serving.
  3. Enjoy with fresh vegetables, whole grain chips, whole wheat crackers or on top of soup.

Makes 2 cups

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