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Brazilian Ham and Black Bean Soup

Yes, I am on a soup kick! Soup is easy to make, only gets one or two pans dirty and makes lots of servings. Plus, I find that a bowl of something warm is so satisfying and filling. I reviewed Pam Anderson’s “The Perfect Recipe for Losing Weight and Eating Great” recipe book last week and today’s soup recipe came from this book. Everything I have made out of this cookbook has been awesome!

Pam calls her soup recipes, “deep-bowl satisfaction in minutes.” She has developed a soup making formula that allows you to make a pot full of flavorful, low calorie soup in about 30 – 40 minutes. Included in the cookbook is the basic soup making formula, followed by 12 different soup themes to get you started. Once you learn the basic soup making technique you can easily create your own soups based on the ingredients you have in stock.

When I served this soup to hubby Tom he declared it to be, “delightful!” That seems to be an appropriate description. This soup is mellow with a slightly salty,smokey flavor from the ham, sweetness from the sweet potato, carrots red bell pepper and a mango. More protein and fiber comes from the black beans and fresh cilantro is stirred in at the end just before serving adding a boost of fresh flavor. A mango in a hot soup? I would never have thought to add a mango but I loved the flavor it added. Add a side salad, a half sandwich or a little hummus with some pita bread. M-m-m good!

I have to agree with hubby Tom, it is delightful!

Brazilian Ham and Black Bean Soup

  • 1 quart chicken broth
  • 1 can 14.5 ounce petite diced tomatoes
  • 2 teaspoons vegetable oil
  • 1 medium-large onion, cut into medium dice
  • 1 teaspoon chopped garlic*
  • 12 ounces diced ham
  • 1 red bell pepper, stemmed, seeded, and cut into medium dice
  • 1 mango, peeled, pitted and cut into medium dice
  • 2 medium carrots, peeled and sliced thinly
  • 8 ounces sweet potato, peeled and cut into medium dice
  • 1 can 15.5 ounce black beans, drained
  • 1/4 cup or more chopped fresh cilantro (I used a heaping 1/4 cup)

Microwave broth and tomatoes in a 2 qt Pyrex measuring cup on high power until steamy hot, about 5 minutes.

Meanwhile, heat oil in a dutch oven over medium high heat, add onion and garlic, saute until soft and golden brown, about 5 minutes. Add the rest of the ingredients (except for the cilantro) along with the hot broth and tomato mixture.

Bring to a simmer, reduce heat to low and simmer partially covered, until vegetables are tender and flavors have blended, about 20 minutes. Turn off heat, add fresh cilantro, cover and let stand for about 5 minutes to allow the flavors to blend, adjust seasonings with salt and pepper or more cilantro if needed. Serve!

Yield: 12 cups.  Servings Size: 1 cup

Per Serving: 216 Calories; 3g Fat (13.3% calories from fat); 16g Protein; 31g Carbohydrate; 7g Dietary Fiber; 13mg Cholesterol; 785mg Sodium.

Old WWP 4 / New WWPP 5

* My addition to the recipe

Adapted from The Perfect Recipe for Losing Weight and Eating Great

Updated 3/26/11

Nutmeg Notes

I hope this first week of the New Year is going well for you. Monday was spent in the kitchen and I cooked the entire day. I made a batch of granola for Katy to take back to Spain with her. She has been sampling it, so I might need to make another batch to add to it. It really is that good, she said we never need to buy granola again. I agree!

The family loves my home made macaroni and cheese with ham so I whipped up a casserole dish of that, they devoured most of it for lunch that day. It is not low fat or healthy by any means but it is a special treat for them. I made this soup and had it for lunch. After I cleaned up the kitchen I decided to make a pan of my easy chicken enchiladas! Yesterday I didn’t have to cook, we had plenty of  choices to choose from to heat and eat!

Yesterday Katy, David and I had dental appointments. Mine was for my Invisalign Aligners (invisible braces) I am finally on the home stretch and in two weeks I will have impressions taken for a retainer! It has just taken a year to straighten my teeth and I know that is pretty fast but I am so ready to be done with this. Patience, patience. Sigh.

We went to Trader Joe’s yesterday and stocked up on peanut butter and other goodies for Katy to take back to Spain. There are so many ingredients she can’t find there or they are too expensive to buy. Hopefully some of this will last her a while as shipping things is very expensive! A flat fee box is $55 and it takes 9 days to get there.

In the grocery stores in Spain you don’t pick out your own produce, you tell a clerk what you want and they pick the items out and bag them. Isn’t that different? Katy said the fruit spoils quickly so it must not be very fresh to start with. Canned tomatoes, canned beans and things like that are very expensive. Mexican ingredients are practically non existent and the few things she can find are way too pricey. She said her and all of the other students miss Mexican food and the wide variety of quality ethnic food we have available here.

There is no place like home!

Blessings,

Tami

Add Your Thoughts

What is your favorite ethnic food?

Mine would be Mexican!


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7 comments

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  1. Carol says:

    Hi Tami…the soup looks so good! Too bad my guys won’t eat the sweet potatoes. I wonder if it’s freezable?
    I’m on a soup kick too! Yesterday I made a big pot of vegetable soup. Made the stock from rotisserie chicken bones & it was so full of flavor.

    So good that Katy is able to take foods back to Spain with her.Don’t know if I would like someone picking my produce for me!

    Favorite ethnic foods for me….I have many! Italian, then Greek and then Mexican.I love Polish/Ukrainian cooking but it’s not the healthiest!!

    Enjoy Katy’s last couple of days at home! BTW…great pic of Katy & her boyfriend on Facebook!!

  2. Tami says:

    Hi Carol. I am sure you could use a regular potato in this soup in place of the sweet potato. I think it would freeze just fine. I am going to portion some out and try freezing it.

    I wouldn’t like someone picking out my produce!

    I don’t know if I have had Polish/Ukrainian food, polish sausage and cooked cabbage kind of stuff? That I have had.

    We are trying to squeeze in last minute things these last couple of days before she has to leave.

    They do make a cute couple!

    1. Carol says:

      Tami, I grew up in a Ukrainian community so we had lots of perogis, cabbage rolls{regular type ones as well as the sour cabbage stuffed with rice rolls}, beet rolls, my aunt made a delicious creamed chicken dish which I made a lot when I did low carb. I loved going to my aunt’s or my cousins homes around the holidays ..so many different foods!At one time I knew the proper names for most of the dishes.
      One favorite was fried eggs with thick cream…didn’t know back then how high in fat it was! But, SO good!I have a bread pudding recipe that is to die for but again, very high fat!

  3. Helen says:

    This is absolutely, positively right up my alley! It’s going into the rotation now! Or as soon as I finish the two soups I made last week. Thanks for sharing :-)

  4. Ann says:

    I too low Mexican food, but also Italian! I like Chinese, but it is so fatty and salty I don’t eat that very often. I actually also love Greek Food, but also can be very salty.

  5. Janine says:

    yum on the soup. I’ve seen variations of it with chicken instead of ham, and some without the sweet potato too. So, all in all most soup is very healthy and forgiving. Hope you and Katy find lots of stuff for her to bring back to Spain–I know you’ll enjoy the last few days with her. Bet you’ll be making more granola too.

  6. val says:

    This soup looks so warm and comforting.

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