Fresh sage garnish, lightly crisped on the stovetop, updates humble lima bean soup and gives it restaurant-like flair.

　　

Ingredients

Serves 6; 1 1/2 cups per serving

　　16 ounces dried baby lima beans (about 2 1/2 cups), sorted for stones and shriveled beans, rinsed, and drained

　　4 cups water

　　1 large onion, chopped

　　1/2 cup diced lower-sodium, low-fat ham, all visible fat discarded

　　4 medium garlic cloves, minced

　　2 medium dried bay leaves

　　5 medium carrots, shredded (about 2 1/2 cups)

　　1/4 teaspoon salt

　　1 teaspoon olive oil

　　12 fresh sage leaves

　　

Step 1

Put the beans in a Dutch oven. Cover with 2 inches of water (this is not the 4 cups water). Bring to a boil over medium-high heat. Boil for 2 minutes. Remove from the heat. Let stand, covered, for 1 hour. Drain in a colander. Return the beans to the pot.

　　

Step 2

Stir in 4 cups water, the onion, ham, garlic, and bay leaves. Bring to a boil over medium-high heat. Reduce the heat and simmer, covered, for 1 hour, stirring occasionally. Discard the bay leaves.

　　

Step 3

Stir in the carrots and salt. Increase the heat to medium high and return to a simmer. Simmer, uncovered, for 20 minutes, or until the beans and carrots are tender.

　　

Step 4

For a creamier texture, transfer about 2 cups soup to a medium bowl. Mash the soup with a potato masher. Stir the mashed soup into the soup in the pot. For a smoother soup, in a food processor or blender, process all the soup in batches (without mashing any beans first) until the desired consistency.

　　

Step 5

Meanwhile, in a small nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the sage for 1 to 2 minutes, or until crisp, stirring frequently. Transfer the sage to paper towels and drain. Crumble and set aside. Use to garnish the soup.

　　

Cook’s Tip

Step 6

Most individuals need about 4,700 milligrams of potassium daily to help keep blood pressure levels at a healthy level. A serving of this soup provides almost one-fourth of that amount, primarily because of the lima beans.

　　

Cook’s Tip on ham

Step 7

Like other processed meats, ham usually is extremely high in sodium. When you shop, be sure to read product labels and select ham with the lowest amounts of sodium, saturated fat, and cholesterol. It doesn’t take much ham to provide a lot of flavor; in this recipe, just over a tablespoon per serving does the job.

　　

Nutrition Information

Step 8

(Per serving)

　　

Step 9

Calories: 285

　　

Step 10

Total fat: 2.0g

　　

Step 11

Saturated: 0.5g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 0.5g

　　

Step 14

Monounsaturated: 1.0g

　　

Step 15

Cholesterol: 5mg

　　

Step 16

Sodium: 248mg

　　

Step 17

Carbohydrates: 51g

　　

Step 18

Fiber: 16g

　　

Step 19

Sugars: 11g

　　

Step 20

Protein: 17g

　　

Step 21

Calcium: 91mg

　　

Step 22

Potassium: 1,080mg

　　

Dietary Exchanges

Step 23

3 starch

　　

Step 24

1 vegetable

　　

Step 25

1 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition