Vegetarian Low-Fat Creole Style Bean Soup (very high fiber)

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Vegetarian Low-Fat Creole Style Bean Soup (very high fiber)

 

2 1/2 cups soaked and drained white pea beans

3 cups veggie broth (changed from chicken)

1/2 cup diced cooked ham or smoked sausage

2 stalks celery, diced

1 onion, chopped

1 clove garlic, minced

1/4 tsp salt

1/8 tsp pepper

1 bay leaf

1 tsp. thyme

2-3 drops hot pepper sauce (optional)

1 tsp. Worcestershire sauce

1 can (19 oz./540 mL) tomatoes

1 can (5 1/2 oz./156 mL) tomato paste

1 tbsp. dry mustard

1 pack frozen okra, partly thawed and sliced

1 cup fresh or thawed, frozen shrimp (medium size)

 

In a large saucepan combine beans with broth. Cover, bring to boil; reduce

heat, simmer 45 minutes until beans are tender. Add ham, celery, onion,

garlic, seasonings and sauces. Break up tomatoes; mix with tomato paste and

mustard; stir into bean mixture. Simmer 15-20 minutes. Bring to boil; add

okra and cook 6-8 minutes. Stir in shrimp, cook 3-4 minutes until shrimp and

okra are cooked. Serve with whole grain bread or cornmeal muffins.

Makes 4 servings.

Calories...356...Fat...5.1 g...Protein...28 g...Carbs...53.2

g...Fiber...16.3 g.