194441 Health Library | Health and Wellness | Wellmont Health System
  • Nine Bean Soup

    Nutrition Facts

    Serving Size 1/12 recipe
    Calories 440
    Calories from Fat 20
    Total Fat 2 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 460 mg
    Total Carbohydrate 81 g
    Dietary Fiber 24 g
    Sugars 4 g
    Proteins 27 g
    Vitamin A 6% DV
    Vitamin C 15% DV
    Calcium 15% DV
    Iron 40% DV
    Percent Daily Values (DV) are based on a 2,000 calorie diet.

    Servings and Times

    Servings 12
    Preparation Time 2 hours
    Cups of Fruits and Vegetables Per Person: 1.5

    Ingredients and Preparation

    Ingredients Measures
    Black beans, dried 1 cup
    Red beans, dried 1 cup
    Pinto beans, dried 1 cup
    White beans, dried 1 cup
    Split green peas, dried 1 cup
    Navy beans, dried 1 cup
    Garbanzo beans, drained 1 can (15.5 ounces)
    No-sodium black-eyed peas, drained 1 can (15.5 ounces)
    Kidney beans, drained 1 can (15.5 ounces)
    No sodium diced tomatoes 1 can (14.5 ounces)
    Diced tomatoes with green chiles 1 can (10 ounces)
    Large onion, chopped 1
    Green onion, chopped 1 cup
    Garlic cloves, crushed
    Salt ½ tsp
    Directions
    1. Combine black beans, red beans, pinto beans, white beans, split green peas, and navy beans. Cover with water and soak overnight.
    2. Drain beans and place in a large stockpot; cover with water.
    3. Add navy beans, garbanzo beans, black-eyed peas, and kidney beans. Cover and bring to a boil.
    4. Reduce heat and simmer for 1½ hours or until beans are tender.
    5. Add tomatoes, tomatoes with green chiles, onion, green onion, garlic, and salt. Simmer for 30 minutes to blend flavors.

    Diabetic ExchangeFruit: 0; Vegetables: 1; Meat: 1; Milk: 0; Fat: 0; Carbs: 4; Other: 0Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

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