Bean and Shrimp Tomato Soup
Dan on March 8th, 2006
This recipe is easy to make, tastes great, and is good for you just like everything else I make 
It is a bit costly due to the shrimp and the number of other ingredients. If you don’t like shrimp you can substitute chicken. However, the shrimp complements the bean flavor very well. If you want to cut down on the cost you can do 50/50 chicken/shrimp.
Note: I only list brand names because that’s what I used. Other brands are fine, but the nutrition information may be off slightly.
Ingredients
- 28oz can Hunt’s Whole Tomatoes
- 1/2 bag Goya 16 Bean Soup Mix
- 2 Medium Carrots, chopped
- 2 cups College Inn or other non-fat low sodium chicken broth
- 2 tbsp extra virgin olive oil
- 11 oz raw deveined and shelled shrimp with tails removed
- 1 medium yellow onion, chopped
- 1 Jalapeno pepper, deseeded and finely diced
- 1 large green Bell pepper, deseeded and chopped
- 2 large green Italian hot peppers, deseeded and chopped
- 2 tsp Paprika
- 1/2 tbsp dried Parsley
- 1/2 tbsp dried Basal
- 1 tsp powdered Oregano
- 1 tsp Garlic powder
- Black pepper
- Low-fat butter flavored cooking spray
This soup is best slow cooked in a crock pot. If you don’t have a crock pot it can be cooked on a burner set to low. However, you’ll have to stir it frequently so that the bottom doesn’t burn. Stirring isn’t required with a crock pot.
1. Combine broth and beans in a pot. Boil for 2 minutes and then remove from heat. Let sit for 1 hour.
2. While the beans are soaking place the tomatos in a food processer and pulse once. You want to chop them up but don’t turn them to mush. Smaller chunks is what you’re going for. Combine them with the seasonings (minus garlic powder and black pepper), carrots, and the Jalapeno pepper in the crock pot. Don’t turn it on yet.
3. Heat the oil in a frying pan to the point that water crackles on it. Toss in the remaining peppers with a light dusting of black pepper. Cook for 2 minutes and then add the onion. Add more black pepper and garlic powder. Cook until the onions and peppers begin to brown, then remove from heat and add to crock pot. DO NOT CLEAN PAN!
4. Spray frying pan with cooking spray. Add shrimp (or chicken) and cook each side until pink (about 1 min each side). I recommend cutting the shrimp in half before adding to soup if they are medium or large. Note: If using 50/50 shrimp/chicken cook the shrimp first and then cook the chicken in the same pan to get some of the flavor from the scrapings.
5. Add beans to crock pot. Cook for 6 hours on low, stirring occationally. Taste after 3-4 hours and adjust seasonings to your liking.
Nutrition Information
Serving Size: ~1 3/4 cups
Servings: 5
Calories: 381
Protein: 34 g (36%)
Carbs: 46 g (48.5%)
Fat: 6.5 g (15.5%)
Percentages based on total calories, not total weight.
