Low Calorie Ham, Bean and Sweet Potato Soup (Crock-Pot)




It’s a wonderfully hearty, main course soup perfect for this time of year. It’s especially made easy in the crock-pot. It’s brimming with sweet potatoes, beans, and ham. So low in calories, fat and fiber rich. The broth has a natural sweetness due to the sweet potatoes and carrots. Each large, 2 cup serving has 276 calories 1 gram of fat and 5 Blue WW Freestyle SmartPoints and 8 Green.

Prep Time: 15 minutes

Cook Time: 3 hours on high heat and 6 hours on low heat


Ingredients

4 cups (1½ pounds) sweet potatoes, peeled and cubed 

1 (15 oz) can cannellini (white kidney) beans, rinsed and drained

1 cup onions, chopped

1 cup carrots, chopped

¾ cup celery chopped

½ teaspoon dried thyme, crushed

Black pepper, to taste

1 (32 ounce) carton reduced-sodium chicken broth

2 cups (8 oz) cooked ham, chopped, I used Trader Joe’s uncured, no nitrates ham, see shopping tips


Instructions

1. In a crock-pot, combine sweet potatoes, beans, onions, carrots, celery, dried thyme and pepper. Stir in broth. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 3 to 3½ hours.

2. Once done, remove 2 cups of soup. Be sure to include lots of the sweet potatoes. Add to blender and puree. Mix puree back into soup and mix in cooked ham. Heat on high-heat for 15 more minutes.

Makes 10 cups total, 5 main course servings. Each serving, 2 cups.


Shopping Tips
Trader Joe’s sells (8 oz) packages of Black Forest ham. It’s uncured and contains ‘no nitrates.’  In addition, most health food markets sell this type of ham. Or, use your favorite lean ham such as Oscar Meyer or even turkey ham.

WW Freestyle SmartPoints 5-Blue
WW SmartPoints 8-Green
WW POINTS PLUS 6

SKINNY FACTS: for a 2 cup serving
276 calories, 1g fat, 0g sat. fat, 28g chol, 19g protein, 48g carbs, 10g fiber, 875mg sodium, 11g sugar
FACTS: for Freestyle SmartPoints
180 calories, 0g sat. fat,  14g protein, 6g sugar