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Title: Cajun bean soup (fischer)
Categories: Soup, Lowfat, 2 elf
Yield: 10 Servings
Smoked ham hocks, (1/2
1 lb Red beans, dry measure
2 Onions, chopped
3 Cloves garlic, chopped
2 Stalks chopped celery, leafy
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
2 tb Chopped scallions, for
5 oz Shrimp, canned, tiny
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.
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