Quick, tasty, healthy: Navy bean soup

Oh, yes, I would rather use dried beans. In a perfect world. But canned beans are often the more realistic alternative, and if rinsed of their excess sodium and drained, I guess few can really tell the difference. I whipped this up the other night, and was again surprised at how easy it can be to have a hearty - and heart healthy - soup that really satisfies. I used my new electronic Cusinart pressure cooker to hurry things along a bit, since I really was pressed for time, but a slow cooker or dutch oven right on the stovetop would work just as well.

This soup went further on the veggies - since I had some lovely butternut squash that I’d picked up in Costco. It was all prepped and chunked. I simply substituted that for the potatoes I’d normally put in.

Then I had some Cajun Tasso ham from the European Food Emporium (nee Butcher Boy) on South Virginia. I was really surprised to see that, before I’d simply put a package in my suitcase for return trips from Lafayette, LA. It’s a neat ham to try, milder and less in-your-face smokey.

Ingredients

One can, rinsed and drained, navy beans

1-2 cups of butternut squash chunks

1 rib of celery, chopped

1 carrot, sliced

2 cloves of garlic, peeled and sliced

1/2 to 3/4 cup diced Tasso, or other ham

Fresh herbs, if you’ve got ‘em: Rosemary, thyme and sage. I like parsley in beans, too. About 2-3 heaping tablespoons of fresh, finely minced - or 1-2 tablespoons dried.

5 cups or so of broth - make it low sodium, please. I used water with poultry and veal demi-glace, but you can use simple chicken broth.

salt and pepper to taste. I like loads of pepper in beans.

In a heated pot, add the oil then the squash and carrot. Saute for about 4-5 minutes. Add the ham and onions, and continue to saute for another few minutes.  Now add the herbs, garlic and beans. Saute a couple more minutes. With this, you’re ready to pour in the broth or stock.

Bring it up to a boil, put on a tight lid and after a couple minutes, turn the heat down to a low, slow bubble for about one hour - or time enough to go have a cocktail and relax.

Give it a stir occasionally. You want the beans tender enough to begin to fall apart when you’re stirring. It makes a nice creamy broth.

This is such an inexpensive, thrifty dish that you ought to consider having something like this about once a week, and it freezes really well for nights when time is limited. Oh, and it always tastes better the next day.

Combine with a crusty whole grain bread and a salad for a really complete and healthy meal.

-maven