Keto Ham and Bean Soup Recipe: A Comforting and Low-Carb Delight

For those following a ketogenic or low-carb diet, the idea of enjoying a hearty ham and bean soup might seem like a distant memory. Traditional bean soups are often packed with carbohydrates, making them unsuitable for keto lifestyles. However, with a clever keto bean substitute, it's possible to relish a flavorful and satisfying ham and bean soup without compromising your dietary goals. This article explores a delicious keto ham and bean soup recipe that utilizes black soybeans as a low-carb bean alternative, offering a comforting and guilt-free option for soup lovers.

The Keto Bean Substitute: Black Soybeans

The secret to this keto-friendly soup lies in the use of black soybeans. Unlike traditional beans, black soybeans are significantly lower in carbohydrates, making them a viable option for those on a ketogenic diet. A half-cup serving of Eden brand black soybeans contains just 5 net grams of carbs.

Why Black Soybeans Work

Black soybeans possess a mild, creamy flavor that closely resembles other beans. Their texture and taste seamlessly integrate into the soup, making it difficult to distinguish them from their high-carb counterparts. Many individuals, including families accustomed to traditional ham and bean soup, may not even notice the difference.

Addressing Concerns About Soy

While soy products sometimes spark debate within the keto community, black soybeans can be a suitable ingredient for those who consume soy in moderation. For individuals who prefer to avoid soy altogether, the recipe can be adapted by omitting the black soybeans and incorporating other low-carb vegetables, such as green beans, zucchini, shredded spinach, or cabbage.

Keto Ham and Bean Soup Recipe

This recipe utilizes an Instant Pot or pressure cooker for efficient cooking but can also be prepared on the stovetop.

Read also: Easy Low-Carb Cheese Crackers

Ingredients

• 1 bag of dried black soybeans
• Ham bone with meat
• 3 cups of chopped ham (or enough to equal 4 cups total ham)
• Celery, carrot, onion, and garlic
• Butter
• Chicken broth
• Water
• Heavy whipping cream
• Spices: Cumin, ground turmeric, oregano, paprika, salt, and pepper
• Optional: Xanthan gum (for thickening)
• Optional vegetables: Green beans, zucchini, shredded spinach, or cabbage

Instructions

1. Prepare the Black Soybeans: Cook the dried black soybeans in an Instant Pot or pressure cooker using the BEAN/CHILI setting or on high pressure for 30 minutes.
2. Sauté the Vegetables: In a large pot or the Instant Pot (using the sauté function), melt butter and sauté the celery, carrot, onion, and garlic until tender, about 15 minutes.
3. Add the Remaining Ingredients: Add the ham bone, cooked black soybeans, chicken broth, water, cumin, ground turmeric, oregano, and paprika to the pot.
4. Pressure Cook/Simmer: If using an Instant Pot, seal the lid and cook on high pressure for 1½ hours. If cooking on the stovetop, bring to a boil, then reduce heat and simmer for 1½ hours.
5. Remove the Ham Bone: Remove the ham bone from the pot and chop the meat. Discard the bone and add the chopped meat back to the pot. Add the additional chopped ham.
6. Add Heavy Cream: Stir in the heavy whipping cream.
7. Simmer and Thicken: Simmer for 10-15 minutes. If desired, sprinkle xanthan gum over the soup and whisk to combine for a thicker consistency. Simmer for an additional 5 minutes.

Variations and Additions

• Vegetable Medley: For a heartier soup, incorporate additional low-carb vegetables like green beans, zucchini, shredded spinach, or cabbage.
• Smoked Sausage: Substitute some of the ham with smoked sausage for a different flavor profile (be mindful of the carb content of the sausage).
• Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce for a touch of heat.

Serving Suggestions

This keto ham and bean soup is a satisfying meal on its own. However, it can also be served with:

• Keto biscuits, cornbread, crackers, or English muffins
• A side salad (green salad or coleslaw)
• Low-carb appetizers

Cream of Green Bean Soup: Another Low-Carb Option

In addition to ham and black soybean soup, cream of green bean soup is another excellent low-carb soup choice. This soup is easy to prepare, budget-friendly, and packed with vitamins A and C.

Ingredients

• 6 green onions, sliced
• 2 garlic cloves, minced
• 3 tablespoons butter, melted
• 4 cups homemade (or store-bought) chicken broth or bone broth
• 2 lbs fresh green beans, cleaned and cut into 2-inch pieces
• ½-1 cup heavy whipping cream
• ¼ teaspoon pepper

Instructions

1. Sauté Aromatics: In a small skillet over medium heat, sauté the green onions and garlic in butter until tender. Set aside.
2. Cook Green Beans: Bring the chicken broth to a boil in a large saucepan. Add green beans and cook for 30-35 minutes, or until tender. Add the sautéed green onions and garlic; stir well.
3. Blend the Soup: Transfer half of the green bean mixture to a blender and process until smooth. Repeat with the remaining mixture. (Alternatively, use an immersion blender directly in the pot for a chunkier soup.)
4. Finish the Soup: Return the pureed mixture to the saucepan and bring to a boil. Reduce heat; stir in heavy whipping cream and tarragon. Cook until thoroughly heated.

Slow Cooker Ham and Bean Soup

For a hands-off approach, consider making ham and bean soup in a slow cooker. This method allows the flavors to meld together beautifully over several hours.

Ingredients

• Ham hocks
• Dried white beans (cannellini or great northern)
• Low-sodium chicken broth
• Celery, carrots, onion, and garlic
• Thyme sprigs

Instructions

1. Combine Ingredients: In a large slow cooker, combine the ham hocks, beans, broth, celery, carrots, onion, garlic, and thyme sprigs.
2. Cook on Low: Cover and cook on low until the beans are tender, about 5-6 hours.
3. Shred the Ham: Discard the thyme stems. Remove the ham hocks and shred the meaty parts; discard the skin, fat, and bones.
4. Return Ham to Soup: Return the shredded ham to the slow cooker and stir to combine.

Green Bean Soup with Beef

For a heartier variation, consider adding beef to your green bean soup. This recipe creates a rich and tasty keto stew that's both family-friendly and satisfying.

Frying the Onion

Frying the onion is a crucial step in preparing this type of soup or stew. Caramelizing the onion in olive oil or lard until it's translucent and golden brown adds depth of flavor to the final dish.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #bean #soup #recipe