Directions:
- For the Stock:.
- Put the ham hock or ham bone in a large heavy-bottomed stock pot. Heat on medium, flipping often, until the skin caramelizes (browns) on all sides.
- Coarsely chunk the vegetables and add them to the pot. Stir for a few moments, or until the you can smell the aroma of the vegetables.
- Add the bay leaf and peppercorns.
- Fill the pot with cold clean water. Turn the heat up to medium high.
- When the water boils, reduce the heat until you have a nice steady simmer. Simmer, covered, for 2-3 hours or until the broth is rich and flavourful.
- Remove the hock; set aside. You can remove the meat from the bone and use in the soup, if you like. (makes for good mild baby food, or save for making pet treats)
- Pour the stock through a mesh strainer lined with one ply of regular kitchen paper towel into a large shallow pan (roasting pans work well for this). Allow to cool (no more than 2 hours) and then refridgerate to completely cool. Your stock should have a jelly-like consistancy with a layer of fat on top which is easy to remove. Remove the fat.
- For the Soup:.
- Heat the olive oil on medium in a large, heavy bottomed soup pot.
- Add onions, celery, and carrot. Saute until veggies are getting tender and onion starts to become translucent. Add garlic.
- Carefully add the ham stock (reserve two cups), or the stock of your choice. Bring to a gentle boil.
- Mix the flour with the reserve stock until smooth and lump free. With the stock in the pot at a gentle boil, add the flour mixture. Stir vigorously to incorporate. Reduce heat to a very gentle simmer.
- Rinse the beans and add to the pot.
- Add the tomato. You can add the liquid from the canned tomato for more soup volume, or drain and add just the tomato chunks to preserve a clearer broth.
- Stir in the spices. Simmer for a while, taste, and adjust spices accordingly.
- Serve and enjoy. (Tastes even better the next day).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 254.68 Kcal (1066 kJ) | ||
| Calories from fat | 56.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.24g | 10% | |
|---|---|---|---|
| Cholesterol | 26.29mg | 9% | |
| Sodium | 1136.15mg | 47% | |
| Potassium | 598.96mg | 13% | |
| Total Carbs | 25.4g | 8% | |
| Sugars | 7.15g | 29% | |
| Dietary Fiber | 4.29g | 17% | |
| Protein | 23.52g | 47% | |
| Vitamin C | 12.9mg | 22% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 0.1mg | 0% | |
| Calcium | 65.7mg | 7% | |
| Amount Per 100 g | |||
| Calories | 80.88 Kcal (339 kJ) | ||
| Calories from fat | 17.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.98g | 10% | |
|---|---|---|---|
| Cholesterol | 8.35mg | 9% | |
| Sodium | 360.8mg | 47% | |
| Potassium | 190.21mg | 13% | |
| Total Carbs | 8.07g | 8% | |
| Sugars | 2.27g | 29% | |
| Dietary Fiber | 1.36g | 17% | |
| Protein | 7.47g | 47% | |
| Vitamin C | 4.1mg | 22% | |
| Vitamin A | 0.1mg | 13% | |
| Calcium | 20.9mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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