Don's Beef 'N Bean Soup
Vegan — 3 Carb Choices
A 3 to 5 quart crockpot recipe.
As a child this was our standby during WWII. Either this or canned hash browns with some minced meat in it. Lots of salt, unfortunately. But now salt free bean soup wins. My mother would take a can of beans, add more water or broth to extend it and serve it piping hot with leftover beef, pork, chicken or turkey - with some home made sourdough bread. (During the war, we often didn't have meat, so we ate the beans without the added flavors except for salt. However, she would then add in leftover veggies, especially corn or peas.) I've not had the canned hash since, but I've never lost my taste for this full meal. This recipe is adjustable to your tastes with spices from your kitchen.
Makes 8 cups
- 1 pound of fresh, lean, boneless, raw BEEF (sirloin, chops or roasts or stew meat)* (285.8 mg)
3 cans no salt Eden Organic Pinto beans, drain two cans (180 mg)
1 large onion, sliced, diced (4.5 mg)
6 cloves garlic, minced (3.06 mg)
1 small can (6-ounce) Contadina Tomato paste (100 mg)
1/2 cup no-salt added tomato sauce (40 mg)
2 teaspoons red wine vinegar (trace)
1/8 teaspoon ground ginger (trace)
1/2 cup packed light brown sugar** (64.3 mg)
Optional: Green bell pepper, diced; mushrooms, sliced; white pepper (add: 3 mg for each)
- Spices to your taste*** (trace)
Prepare a 3 or 5-quart crock-pot.
Trim fat, cut beef into bite size pieces.
Drain 2 cans of Eden Organic Beans (obtainable from www.healthyheartmarket.com), place beans into crock-pot. Put in the onions, cloves, paste, sauce, vinegar and sugar. Set the meat on top of this.
Set crock-pot to high for a 6-hour cook or low for an 8-hour cook. Serve hot.
*May also use sliced beef from roasts or stew meat.
**Diabetics may exchange for 4 tablespoons Splenda
***One or two of your favorite spices including sage, ground cloves, oregano, rosemary, cumin, thyme.
Sodium Per Recipe: 656.4 mg
Sodium Per Cup: 82 mg
Nutrient Values Per cup:
Protein: 22.6 g,
Carbohydrate: 47.6 g,
Dietary Fiber: 10 g,
Total Sugars: 15.2 g,
Total Fat: 2.436 g,
Saturated Fat: .835 g,
Monounsaturated Fat: 1.088 g,
Polyunsaturated Fat: .273 g,
Cholesterol: 35.7 mg,
Calcium: 27 mg,
Iron: 3.346 mg,
Potassium: 822.4 mg,
Sodium: 75.2 mg,
Vitamin K: .375 mcg,
Folate: 6.613 mcg