Daily Archives: June 10, 2009

Smoked Knuckle Bean Soup

Dried beans are a great source of fiber, protein, B vitamins including folic acid and essential minerals.  Rounded out with fresh vegetables and a smoked pork knuckle in a healing bone broth, it becomes transcendent..

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Rinse, pick over and soak dried heirloom beans in filtered water overnight.  If sprouting your beans first, allow 3 days for the beans to produce 1/4″ sprouts.

Bring chicken bone broth, water, knuckle and beans to a boil, then skim and discard the scum.  Lower the heat to medium and let cook until a second layer of foam forms, then skim and discard it.

Add chopped onions, celery, mustard seeds, bay leaf and black pepper.  Cover, reduce heat to low and simmer until beans are tender, about 4 hours.

Remove the knuckle and allow to cool enough to handle.  Trim away the excess fat, then dice the remaining meat and crisp in a pan as you would bacon.  Add the meat, chopped tomatoes and tender lima beans to the soup and simmer another 20 minutes before serving.

Posted as part of Real Food Wednesdays