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Navy Bean Soup Cuban Style















Trans-fat Free, High Fiber


1 cup navy beans
dried or 3 cans great northern beans
2 ½ quarts water
2 each bay leaves
¼ cup olive oil, extra-virgin
4 Cloves garlic
finely chopped
1 teaspoon oregano
2 ounces salt pork
rind removed, cut in small pieces
1 large onions
finely chopped
1 each green bell peppers
cut in strips
8 ounces tomato sauce
1 medium potatoes
peeled and cut in chunks
1ea Butternut winter squash
seeds removed and cut in chunks
½ pound smoked ham
boneless, diced
1 x salt and black pepper
to taste


Rinse dried navy beans in cold water, pick over to remove foreign particles, and soak covered in water overnight. Drain beans and place them in a large saucepan with 2½ quarts water, bay leaves, and salt pork. Bring to a boil, reduce heat, and simmer, covered, until tender, 1 to 2½ hours, adding water if necessary. (If using canned beans, the above step is unnecessary, since beans are already cooked.)

In a medium-size skillet, heat olive oil and sauté onion, green pepper, garlic, oregano, ham, and tomato sauce for 10 minutes. In a separate saucepan, boil squash chunks for 5 minutes. Remove from water, adding same water to tomato mixture. Peel squash. When beans are tender, add tomato mixture, potato, salt, pepper, and squash. Continue cooking another 30 minutes. Remove salt pork and discard. Serve in soup bowls.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 319g (11.3 oz)
Amount per Serving
Calories 45553% of calories from fat
 % Daily Value *
Total Fat 27g 41%
Saturated Fat 7g 33%
Trans Fat 0g
Cholesterol 25mg 8%
Sodium 1122mg 47%
Total Carbohydrate 12g 12%
Dietary Fiber 7g 27%
Sugars g
Protein 37g
Vitamin A 9% Vitamin C 68%
Calcium 7% Iron 15%
* based on a 2,000 calorie diet How is this calculated?


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