Title: Cajun bean soup (fischer)
 Categories: Soup, Lowfat, 2 elf
      Yield: 10 Servings
 
           Smoked ham hocks, (1/2
           -pound)
      1 lb Red beans, dry measure
      2    Onions, chopped
      3    Cloves garlic, chopped
      2    Stalks chopped celery, leafy
           -ribs
    1/2    Whole red bell pepper, cored
           -and chopped (see note)
      2    Carrots, dice or coarse-chop
      1 ts Dried coriander, or more
    1/2 ts Creole seasoning
      1 c  Chopped parsley
      1 tb Jalapeno pepper, slices for
           -garnish
      2 tb Chopped scallions, for
           -garnish
      5 oz Shrimp, canned, tiny
           -cocktail size
 
  Traditional bean soup with a little spice: 205 cals per 1-1/2 cup
  serving (4% CFF; 1.0 gm total fat). Estimated by the author.
  
  P A N T R Y: SMOKED HAM BONE, such as neck bone, or the hock with a
  few ounces of meat; about 75% refuse. ANISE Optional: "While it is
  traditional to flavor this soup with an anise liquor, such as
  Herbsaint or Pernod, it is omitted here and left as an option. Use 2
  tablespoons Herbsaint, or 1/4 cup Pernod's measure. Consider a little
  anise extract (to taste), crushed fennel seed, or fresh, snipped
  tarragon. RED PEPPER: reserve some (2 Tbsp) seeds or reserve some of
  the flesh and mince or julienne for garnish. SEAFOOD GARNISH
  (optional): small, cooked crayfish, shrimp, or lobster or crab,
  coarsely chopped, if necessary.
  
  In a large saucepan, cover the ham bone with 4 to 4-1/2 quarts water
  and let simmer uncovered on medium low for 30 minutes. Remove the ham
  and bone and set aside. Defat the stock as needed.
  
  Cut the meat from the bone; discard the bone and fat and dice the
  meat. Rinse the meat. Return the defatted stock to the saucepan and
  add the beans, onions, garlic, celery, pepper, carrots, coriander,
  Creole seasoning, and parsley and simmer, covered, on low, for 2
  hours or until the beans are tender. Add Pernod and cook for another
  2 minutes. Remove half the soup to a food processor or blender and
  puree, or use an immersion, or hand, blender. [!] Return pureed soup
  to saucepan, stir to blend, garnish, and serve hot.
  
  [!] Be careful as hot liquid expands when it is processed.
  
  The Healthy Indulgences Cookbook is published by William Morrow.