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January 2002

Soup Time!

Soup is a wonderful food. It's warm, nourishing, and the ultimate comfort food. Many vegetable-based soups are healthy and low fat. Cream and meat-based bean soups, however, tend to be higher in fat. We want to focus on "rehabbing" these soups to make them heart healthy and still delicious family favorites.

We have tried using a lot of different ingredients to replace whole milk or cream in soups; we've had the most success with 1% milk. Cream soups are frequently thickened with a roux.

Making a Roux

A classic roux is made with equal parts of fat and flour. You can make a healthier version using:

• 1 tablespoon margarine
• 1/2 cup flour
• 3 - 4 cups of fat-free chicken broth or skim milk

Melt margarine in a medium saucepan over medium heat. Lower the heat to low. Blend in flour and whisk until crumbly. Gradually whisk in 1 cup of broth; whisk until smooth. Return pan to heat. Add remaining broth; whisk until boiling. Continue cooking 1 minute more.

If you like to use a ham bone to flavor bean soups, we have a lower fat method. One day ahead, measure out the amount of water called for in the recipe. Put it in your soup pot with some vegetables and the ham bone. Simmer, covered, for 2 hours. Remove the meat and bone from the broth. Trim all fat from the meat and return it to the broth. Cover and refrigerate the broth overnight. The next day, remove the hardened fat from the broth and proceed with your recipe. (See our recipe for a delicious bean soup below.)

A bowl of a hearty soup with crusty bread and a vegetable salad makes a great, healthy meal. Because soups tend to take time, make a double batch and put some in the freezer for another day. 

For Your Information: You can feed vegetables to finicky eaters by hiding them in soup. This month's recipe, for example, calls for carrots which are blended smooth with the beans - they'll never know!

 
Low Fat Cooking
Navy Bean Soup

One Day Ahead
Put beans in large bowl. Cover with water and soak overnight. Put ham bone in a large pot with 2 quarts + 1 cup water. Add celery tops. Bring to boil, reduce heat; simmer, covered for 2 hours. Remove bone and meat from broth. Cut up meat; return to broth. Cover; refrigerate overnight.

Next Day
Remove hardened fat from broth. Drain beans; add to broth. Add celery stalks, carrots, onion, bay leaf, and salt to broth. Simmer, uncovered, for 2 - 3 hours or until beans are tender. Remove bay leaf. Remove 1 - 2 cups of whole beans from the soup (if you like, or puree all of beans). Puree remaining soup; add whole beans back to soup. Add milk and margarine; heat gently, stirring frequently, until heated through.  

Nutrition Information for Navy Bean Soup: (Nutrients per serving:)

Calories 443 Sodium 588 mg  Total Fat 7 g (15%) Carbohydrate 65 g Cholesterol 27 mg Protein 31 g