This article provides a guide to making a flavorful and hearty keto-friendly ham and bean soup. It incorporates the use of low-carb bean substitutes, such as black soybeans, to recreate the traditional taste of ham and bean soup without the high carb content.
Introduction
Craving a comforting bowl of ham and bean soup while following a keto diet? This recipe offers a solution by utilizing low-carb bean alternatives to create a satisfying and guilt-free meal. Using leftover ham, or even cooking a ham specifically for this purpose, ensures a flavorful base for the soup.
Key Ingredients and Substitutions
- Ham: Leftover ham, a ham bone, or pre-cooked diced ham can be used. Avoid honey or maple ham due to added sugars.
- Beans: Black soybeans are used as a low-carb substitute for traditional beans. Eden brand black soybeans contain approximately 5 net grams of carbs per ½ cup.
- Vegetables: The recipe calls for onions, garlic, green and red bell peppers, celery, and carrots.
- Broth: Chicken broth serves as the base of the soup. Bone broth can also be used.
- Dairy: Heavy whipping cream adds richness to the soup.
- Aromatics & Seasonings: Bay leaf, thyme, cumin, ground turmeric, oregano, paprika, salt, pepper, liquid smoke flavoring, and tomato paste enhance the flavor profile.
The Keto Bean Substitute: Black Soybeans
Black soybeans are a game-changer for low-carb eaters who miss beans. They offer a similar texture and creamy flavor to traditional beans with a significantly lower carb count. When seasoned properly, most people can't tell the difference!
Cooking Black Soybeans
Dried black soybeans can be cooked similarly to other beans. Use the BEAN/CHILI setting on an Instant Pot or pressure cooker, or set to high pressure for 30 minutes.
Recipe Variations and Additions
- Vegetables: Feel free to add other low-carb vegetables like broccoli, cauliflower, or spinach.
- Smoked Flavor: Liquid smoke flavoring can be added for a more intense smoky flavor.
- Spice: Add a pinch of red pepper flakes for a touch of heat.
- Herbs: Fresh herbs like parsley, thyme, or rosemary can be added for extra flavor.
Serving Suggestions
This keto ham and bean soup is a filling meal on its own. However, you can pair it with:
Read also: Comforting Keto Soup Recipe
- Keto biscuits, cornbread, crackers, or English muffins.
- A low-carb vegetable side dish.
- A salad (green, vegetable, or coleslaw).
- Low-carb appetizers.
Recipe: Keto Ham and Bean Soup
Ingredients:
- 2 Tbsp olive oil, plus more for serving
- 8 oz diced ham
- 2 carrots, chopped
- 2 pieces celery, chopped
- 1 medium yellow onion, chopped
- ½ tsp kosher salt, plus more to taste
- 2 cloves garlic, minced
- 2 Tbsp tomato paste
- 4 cups chicken stock
- 2 15 oz cans cannellini or navy beans, drained and rinsed (or cooked black soybeans)
- 1 bay leaf
- 6 sprigs of thyme
- ½ tsp ground black pepper
- 2 Tbsp chopped parsley
- Bacon drippings or oil
- Potatoes (optional, for those not strictly keto)
- Liquid smoke flavoring
- Garlic powder
- Butter
- Green and red bell pepper, diced
- Cumin
- Ground turmeric
- Oregano
- Paprika
- Xanthan gum (for thickening)
- Heavy whipping cream
Instructions:
Preparation:
- If using a ham bone, place it in a large pot with chicken broth and water. Bring to a boil, then reduce heat and simmer for 3-4 hours to make a ham stock. Remove the ham, shred the meat, and set aside.
- If starting with diced ham, skip the previous step and use chicken broth as your base.
- Chop the onion, garlic, carrots, and celery. If using fresh green beans, chop them as well.
Soup Making:
- In a large stockpot or Dutch oven, heat olive oil (or bacon drippings/butter) over medium heat.
- Add diced ham and cook until golden brown, stirring occasionally, about 6-8 minutes.
- Add carrots, celery, and onion to the pot. Season with ½ teaspoon salt. Cook 8-10 minutes, stirring occasionally, until the vegetables are softened. Add garlic and tomato paste and stir to combine. Cook 2 more minutes.
- Add the stock (or ham stock), beans (or cooked black soybeans), and bay leaf, if using. Using kitchen twine, tie the thyme in a bundle and add to the pot. Bring the soup to a simmer over medium-high heat, then reduce to a low simmer over medium-low heat for 10-12 minutes, to thicken slightly and let the flavors come together.
- (Optional) If adding potatoes, do so now.
- (If not using mirepoix) In a large stockpot, over medium high heat, saute peppers and onions in butter 5-7 minutes, or until vegetables start to soften. Add garlic during last minute.
- Add ham bone, chicken broth, water, cumin, ground turmeric, oregano, and paprika. Increase heat to high and bring to a boil. Decrease heat and simmer for 1½ hours. Remove hambone and chop meat from the bone. Discard bone and add chopped meat to stockpot.
- Add 3 cups of chopped ham, or enough to equal 4 cups total ham, to stockpot along with black soy beans and heavy whipping cream.
- Simmer for 10-15 minutes.
- Sprinkle xanthan gum over soup and whisk in to combine. Simmer for 5 additional minutes to allow soup to thicken.
- Remove the bundle of thyme and bay leaf. Add the black pepper then season with more salt to taste.
Serving:
- Serve soup in bowls and top with parsley.
Tips for the Best Keto Ham and Bean Soup
- Use a meaty ham bone: This will add the most flavor to your soup.
- Don't skip the aromatics: Onions, garlic, carrots, and celery (mirepoix) create a flavorful base for the soup.
- Simmer for a long time: This allows the flavors to meld together and the soup to thicken.
- Adjust seasonings to taste: Add more salt, pepper, or other spices as needed.
- Thicken with xanthan gum: This is a keto-friendly way to thicken the soup without adding carbs.
Nutritional Information
Nutritional information is provided as a courtesy and is calculated with the assistance of a third-party service. Values are approximate, can’t be guaranteed, and should be considered as estimates only. Values differ according to types and brands of foods used. When used in a recipe, erythritol has been removed from the carb count as it is a sugar alcohol.
Read also: Easy Low-Carb Cheese Crackers
Read also: Keto Calorie Counting: A Detailed Guide