Soups, Stews & Chili

Ham and White Bean Soup

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Ham and White Bean Soup

I love a good ham and bean soup and look forward to using up leftover ham in soup making. I’m not a runny soup type person, so I add mashed potatoes to a lot of my soups to thicken them up a bit. I also throw in broccoli, spinach and/or kale into a lot of my soups for added nutrients.

Ham and Bean Soup Ingredients

This is a quick soup to put together so make sure you have all your ingredients ready to go. If you don’t want to thicken it with mashed potatoes or add spinach, that’s ok.

I generally use navy beans because I like the size, but use whatever white bean you want. Just make sure you drain and rinse them well to get as much of the gases off of them as possible.

Sautéing Veggies

In a large stock pot, sauté the veggies for a few minutes to soften them. Then deglaze the pan with red wine or red wine vinegar, or a couple tablespoons of the chicken stock. Scrap the bottom of the pan to get all the stuck on bits of flavor up off the bottom.

Putting it Together

Now add the ham, beans, stock, and seasonings. Bring to a boil, reduce to simmer, and simmer for about 20 minutes.

Final Ingredients

If you’re adding mashed potatoes and hearty greens like spinach, kale, or chard, now is the time to stir them in. Simmer for another 5 minutes or so to wilt the greens and heat everything thru.

It’s as easy as that, you have a delicious ham and white bean soup ready to eat.

Enjoy!

Ham and White Bean Soup
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Ham and White Bean Soup

Ham and white bean soup is a wonderful soup for the dreary fall and winter days. Adding mashed potatoes, thickens it a little bit, and spinach and kale adds some extra nutrients to this soup.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Dinner, Lunch
Cuisine: American
Keyword: ham and bean soup, soup
Servings: 4 people
Calories: 577kcal
Author: Eating With Deb

Equipment

  • Knife and cutting board
  • 6 to 8 quart stock pot
  • heat resistant spoon

Ingredients

  • 2 tbsp vegetable oil or canola oil
  • 1/3 cup yellow onion diced
  • 1 stalk celery chopped, about 1 cup
  • 1 each carrot chopped, about 1 cup
  • 2 cups mushrooms sliced
  • 2 tbsp red wine or red wine vinegar
  • ½ tbsp garlic fresh minced
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 2 cups ham diced
  • 2 cans white beans drained and rinsed well, 15 oz cans
  • 4 cups chicken stock
  • 1 cup mashed potatoes optional
  • 4 handfuls spinach and/or kale, optional
  • 2 tbsp parsley chopped, optional

Instructions

  • On medium heat, heat large stock pot and add oil, onions, celery, mushrooms, and carrots. Sauté for 3 minutes.
  • Deglaze pan with red wine, scrapping all the brown bits off the bottom.
  • Add ham, beans, stock and seasonings. Bring to a boil. Reduce heat and simmer for 20 minutes.
  • If adding mashed potatoes, spinach and/or kale, or parsley, stir in and cook for another 3 minutes or so until the potatoes are hot and the spinach is wilted.
  • Enjoy!

Nutrition

Serving: 2cups | Calories: 577kcal | Carbohydrates: 57g | Protein: 37g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 51mg | Sodium: 1524mg | Potassium: 1712mg | Fiber: 11g | Sugar: 7g | Vitamin A: 3079IU | Vitamin C: 26mg | Calcium: 173mg | Iron: 7mg

Kielbasa Stew

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Kielbasa Stew

Looking through the freezer I found some kielbasa sausage that didn’t end up on my grill this summer. In trying to figure out what to make with it, I looked through the pantry and found some lentils and quinoa and decided to make a hearty stew to stand up to the wonderful flavors of the kielbasa sausage.

This is a fairly simple stew to make and you can accomplish prepping the vegetables and kielbasa while the lentils and quinoa are cooking.

Quinoa and Lentils

First you want to rinse the quinoa. For some people quinoa can taste a bit soapy when it is cooked, so rinsing it is an important step prior to cooking.

Also, sort through the lentils to ensure there are no any rocks.

You can put both in one pan to cook since they take about the same amount of time. I happened to have a quinoa and grain mix in my pantry so I used that.

Put this on the stove and simmer with a lid on the pan for about 20 minutes.

Kielbasa and Veggies

While the lentils and quinoa are cooking, you can gather and prep the rest of the ingredients. I found some bell peppers in my freezer from my garden this summer that had been roasted, so I used them instead of a fresh bell pepper.

I also kept the frozen broccoli on top of the peas and corn because when it thaws a bit, I chopped it down into bite size pieces.

The chipotle pepper was also in my freezer. When I open a can of chipotle peppers in adobo sauce, I usually only use 1 or 2 at a time, so the rest I freeze individually in snack size bags for future use. That way I don’t waste most of a can of chipotle peppers.

At this point your lentils and quinoa are probably cooked. If there is a lot of liquid left, you can strain it, or just turn up the heat and boil it out. Just be careful not to burn the lentils and quinoa. If there is a little liquid left, its not a big deal to add it to the stew.

Sautéed Kielbasa and Veg

In a larger stock pot, saute the kielbasa, carrots, onions, celery, and bell peppers. Be careful not to add too much oil, the kielbasa has some fat, and you don’t want a greasy stew in the end. About 1 tablespoon or a little less oil is plenty.

Simmering Kielbasa Stew

Now add the canned tomatoes, chicken stock, chipotle pepper if you are using one, lentils, and quinoa. You only need to simmer this for about 10 minutes. Everything is cooked, you’re just combining the flavors.

This is when I rough chop the frozen broccoli. 

Kielbasa Stew Finished

Stir in the frozen veggies, parsley, and fresh spinach. I happened to have a baby spinach, kale, and chard mix that I used.

Simmer for about 5 minutes to heat everything up and wilt the greens, and it’s ready to eat.

Try this soup with some homemade Cornbread for that finishing touch.

Enjoy!

Kielbasa Stew
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Kielbasa Stew

A hearty, somewhat smoky and spicy stew to warm you on a cold winter day, filled with nutritious vegetables, quinoa, lentils, and kielbasa sausage.
Prep Time20 minutes
Cook Time35 minutes
Total Time55 minutes
Course: Dinner, Lunch
Cuisine: American
Keyword: kielbasa, soup, stew
Servings: 5 servings
Calories: 482kcal
Author: Eating With Deb

Equipment

  • Cutting board and knife
  • 4 quart sauce pan
  • Fine mesh sieve
  • 6 quart sauce pan

Ingredients

Lentils and Quinoa

  • ½ cup lentils
  • ½ cup quinoa
  • 2 ½ cups chicken stock

Kielbasa and Vegetables

  • 1 tbsp olive oil
  • ½ pound kielbasa chopped
  • 1 cup carrots diced
  • ¼ cup yellow onions diced
  • 1 stalk celery diced
  • 1 each bell pepper diced
  • 1 each chipotle pepper or jalapeno pepper, diced, optional
  • 1 cup corn frozen
  • 1 cup peas frozen
  • 2 cups broccoli frozen, chopped
  • 4 handfuls spinach
  • ¼ cup parsley fresh, chopped

Sauce:

  • 1 can diced tomatoes in sauce 15 ounce can
  • 2 cups chicken stock

Instructions

  • Put quinoa in a fine mesh sieve and rinse well. Sort lentils to ensure there isn’t any rocks.
  • Add rinsed quinoa, lentils and 2 ½ cups chicken stock or water in a 3 to 4 quart sauce pan on the stove over high heat, Bring to a boil, reduce to a simmer, cover and cook for 15 to 20 minutes until done. Strain if there is excess liquid.
  • Prepare kielbasa and vegetables. Open tomatoes and get chicken stock. Measure out frozen veggies and spinach.
  • In a 6 quart or larger sauce pan, heat oil. Add kielbasa, onions, carrots, bell pepper, and celery. Sauté for about 5 minutes until the onions become translucent.
  • Stir in chipotle or jalapeno pepper, tomatoes in sauce, chicken stock, lentils and quinoa. Reduce heat and simmer for 10 minutes.
  • Rough chop the frozen (thawing) broccoli to bite size pieces.
  • Stir in corn, peas, broccoli, spinach, and parsley. Simmer for another 3 - 5 minutes to heat the frozen veggies and wilt the spinach.
  • Enjoy!

Notes

Makes about 10 cups.

Nutrition

Calories: 482kcal | Carbohydrates: 52g | Protein: 25g | Fat: 21g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Cholesterol: 38mg | Sodium: 885mg | Potassium: 1286mg | Fiber: 13g | Sugar: 11g | Vitamin A: 7464IU | Vitamin C: 68mg | Calcium: 123mg | Iron: 6mg

Blended Beet Soup

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I know you don’t like beets. They definitely aren’t for everyone, but I happen to love them. The nutritional benefits alone should be enough to convince you to at least give them a try. In this soup, I cut the beets with carrots and potatoes to remove some of the earthy flavors and add a little natural sweetness.

First, gather and prep all your ingredients. Depending on the size chunks you cut your vegetables in will depend on the cooking time, so smaller chunks equals less cook time. I also use beef stock instead of vegetable stock only because I like the flavor better, but use vegetable stock to keep this soup vegetarian, if that is your desire.

Prepping the vegetables is the hardest part of this soup. Once ready, add a little olive oil to a large, hot stock pot and add your onions. Saute for a couple minutes until they turn translucent, then add the garlic and saute for another minute or 2.

Add the rest of the vegetables, the stock and seasonings plus a little sea salt and black pepper. You can add more salt and pepper at the end if necessary.

Bring to a boil and reduce to a simmer. Cook until the vegetables are fork tender, probably 30 to 45 minutes depending on what size you cut your vegetables.

Now it’s time to blend. If you don’t have a stick blender, I recommend investing in one. You’ll be amazed how much easier these are to use than a food processor for many different blended foods. When deciding on one to purchase, make sure the blades are metal.

If you don’t have a stick blender, use a food processor or a stand blender. Just be careful not to overfill, the soup is hot!

Blend until you reach your desired consistency. I prefer not totally pureed, it needs to have some thickness, and a few chunks don’t hurt.

Taste it to see if you need more salt or pepper. I also like to stir in a few handfuls of greens, beet greens, kale, spinach or arugula. It doesn’t matter, just whatever I have on hand. This adds extra nutrients, texture, and flavor.

I like to blend a little prepared horseradish and black pepper with sour cream and top my bowl of soup with a dollop of the sour cream mixture and some fresh parsley or chives.

Any leftovers, I freeze in portion size containers.

A word of caution – don’t be alarmed the next day after your morning constitutional, beets turn things red!

Enjoy!

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Blended Beet Soup

Beets are a hard sell for many people. By adding some potatoes and carrots to the beets, they cut the earthy taste and give this soup a little sweetness. Top it with some sour cream seasoned with horseradish and black pepper and you have a wonderful tasting and healthy fall/winter soup.
Prep Time20 minutes
Cook Time45 minutes
Course: Dinner, Soup
Cuisine: American
Keyword: Beets, Dairyfree, Glutenfree, soup, Vegetarian
Servings: 6 cups
Calories: 116kcal
Author: Eating With Deb

Equipment

  • Large Stock Pot
  • Stick Blender or Food Processor

Ingredients

  • 1 tbsp olive oil
  • ¼ cup yellow onion diced
  • 1 tbsp garlic minced, fresh
  • 2 cups beets peeled and diced
  • 2 cups potatoes diced (russets, yellow or red work)
  • 1 cup carrots diced
  • 4 cups vegetable stock or beef stock
  • 1 tsp thyme dry
  • 1 tsp oregano dry
  • Sea salt and black pepper to taste

Instructions

  • In a large stockpot heat olive oil. Add onions and cook for 2 to 3 minutes until translucent. Add the garlic, stir and cook for another 2 minutes.
  • Add in the vegetables, stock, and seasoning. Bring to a boil, reduce heat and simmer for 30 to 45 minutes until the vegetables are fork-tender. The time will vary depending on how big you cut your veggies.
  • Remove from heat and using a stick blender, blend until you reach your desired consistency. Taste and add more salt or pepper if desired.
  • I like to stir in a few handfuls of the beet greens if I have them or some spinach or kale. The heat will wilt the greens.
  • Serve with a dollop of sour cream mixed with prepared horseradish (to taste) and sprinkle on some parsley or chives if desired.
  • Enjoy!

Notes

If you do not have a stick blender you can use a blender or food processor. Just be careful not to overfill, the soup is hot!

Nutrition

Serving: 1cup | Calories: 116kcal | Carbohydrates: 22g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Sodium: 682mg | Potassium: 520mg | Fiber: 4g | Sugar: 6g | Vitamin A: 3913IU | Vitamin C: 18mg | Calcium: 28mg | Iron: 1mg

Split Pea Soup

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There’s something soothing about a hot bowl of split pea soup on a cool fall, winter or even spring day. Many a time I’ve come in from snow blowing and warmed up to a hot bowl of split pea soup.

One could spend the day boiling down a ham bone to make the stock but having good quality chicken or vegetable stock on hand and good ham, this soup is easy to make. It only takes about 2 hours for the split peas to be soft enough and the soup thick enough to eat.

First, prep your veggies, ham and split peas. This will only take about 15 minutes.

Chop your mirepoix (onions, carrots, and celery), garlic and ham.

 

Get the stock of your choice (chicken or veggie) and sort through your split peas to ensure there aren’t any dirt clods or rocks.

Heat a large stockpot and add olive oil, the mirepoix, and some black pepper (several turns of your pepper mill will do). Cook until the onion is translucent.

Then add the garlic, stir a few times, and add the split peas and the stock of your choice. Cover and cook for an hour stirring occasionally.

Next add the ham if you are using it. Stir it in and add more black pepper if desired. Don’t add any salt yet, the stock and ham will probably add enough salt for you. If not using ham, you will want to add some salt for flavor.

Leave pot uncovered and simmer for another 30 to 60 minutes until you reach your desired soup thickness. Stir occasionally and taste once or twice to adjust salt and pepper flavor.

Add a Parmesan Crisps or some chives or a dollop of sour cream.

Enjoy!

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Split Pea Soup

Split pea soup doesn't have to take all day by boiling down a ham bone, although it is tasty when made that way. It can be a quick process and still taste just as good. It can also be made vegetarian by omitting the ham and using vegetable stock instead of chicken stock.
Prep Time15 minutes
Cook Time2 hours
Course: Main Course, Soup
Cuisine: American
Keyword: ham, soup, split pea
Servings: 10 cups
Calories: 315kcal
Author: Eating With Deb

Equipment

  • 4 - 5 quart stock pot

Ingredients

  • 1 cup yellow onion diced
  • 1 cup celery diced
  • 1 cup carrots diced
  • 2 tbsp olive oil
  • 2 tbsp fresh garlic minced
  • 1 pound dried split peas
  • 8 cups chicken stock or veggie stock
  • 3 cups cooked ham diced,
  • Sea salt and black pepper to taste

Instructions

  • Prep vegetables and ham. Sort through split peas to ensure there are no rocks or dirt clods.
  • Add oil to a hot stockpot and add the veggies and a little black pepper. When onion is translucent, add the garlic, and stir a couple times. Add the split peas and stock of your choice.
  • Bring to a boil, reduce to a simmer. Cover and cook for an hour stirring occasionally. After an hour, stir in the ham. Taste the soup to determine if you need more pepper. I usually wait until close to the end of the cooking process to determine if it needs salt. If using ham, you probably won’t need salt.
  • Leave uncovered and simmer, stirring occasionally for another 45 minutes to an hour to reach your desired thickness. I taste it every now and then and add more pepper if needed.
  • Serve as is or top with a peppered or plain Parmesan crisp, sour cream or chives.
  • Enjoy!

Notes

At the end of the cooking process you could throw in a couple handfuls of spinach, kale or arugula for some added nutrients.
Will make about 10 to 12 cups depending on how long you cook it to thicken the soup. I like a pretty thick split pea soup so I generally get about 10 cups.
This soup holds up well in the freezer. I save sour cream containers. They work perfect for putting soup in them and freezing.

Nutrition

Serving: 1cup | Calories: 315kcal | Carbohydrates: 38g | Protein: 23g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 31mg | Sodium: 691mg | Potassium: 839mg | Fiber: 12g | Sugar: 8g | Vitamin A: 2257IU | Vitamin C: 12mg | Calcium: 48mg | Iron: 3mg

Roasted Veggie Stew

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The garden is harvested and put in storage for the winter waiting for me to start using what I was able to grow this past summer. The weather is definitely changing and that brings on my desire for warm, comfort foods.

I freeze a lot of my garden vegetables to use in soups, stews, and other dishes throughout the winter. I make large batches and freeze them in individual or larger, family size portions. One of my first go-to soups is a roasted veggie soup since I have most of the ingredients chopped up in my freezer.

First I gather and prep all my veggies, onions, and garlic that I’m going to use. I happen to like beets a lot, but I realize I am in the minority, so switch them out with something else, say cauliflower, or squash, or another veggie you really like.  That holds true for any of the other veggies, you just need about 7 cups of chopped veggies, plus your onions. You can use purple or yellow onions, I happened to have purple ones this time around.

If your veggies were frozen, don’t worry, you can roast them in the oven that way, it just might take a little longer.

Next split your veggies onto 2 baking trays lined with parchment paper. One tray for the harder veggies that take longer to cook and the other for the rest of the veggies. Divide your garlic in half between the 2 pans, this ensures a garlicky flavor throughout and sprinkle some sea salt and black pepper on the veggies.

Bake your harder veggies in a 400 degree oven for about 30 minutes then add the other tray and bake an additional 15 minutes.

While your veggies are roasting, gather and prep your herbs. You can certainly use dried herbs, but I recommend fresh ones, the flavor is a lot better. If you need to use dry the ratio is 1 tsp dried to 1 tbsp fresh. So use a heaping 1/2 tsp each of dried herbs.

During you last 15 minutes of veggie roasting time, you can start on your rue and stock (sorry, no fancy pictures here). Melt the butter in a large stock pot and whisk in the flour, cook for a few minutes to brown the flour a little bit, this will take the pasty taste out of the flour. Slowly whisk in whatever stock you decided to use, if you are meat eaters and think you will miss having meat in your stew, use beef broth, but vegetable broth/stock works great too.

Once your vegetables are done, add them to your stock plus the fresh herbs. I generally throw in a few handfuls of fresh spinach or kale or beet greens at this point too. Mix this all together and let simmer for about 5 minutes. Now it’s time to enjoy!

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Roasted Veggie Stew

A great hearty stew for both meat lovers and vegetarians.
Prep Time30 minutes
Cook Time1 hour
Course: Main Course, Soups
Cuisine: American
Keyword: soup, stew
Servings: 10 cups
Calories: 155kcal
Author: Eating With Deb

Equipment

  • Large Stock Pot
  • 2 Sheet Pans

Ingredients

  • 1 cup beets cubed
  • 1 cup potatoes cubed
  • 1 cup carrots diced
  • 1 cup broccoli florets and stems
  • 1 cup bell pepper diced
  • 1 cup mushrooms sliced
  • 1 cup beans cut into bite sizes
  • ½ cup onions diced
  • 2 tbsp garlic fresh minced
  • 2 tsp Thyme chopped
  • 2 tsp oregano chopped
  • 2 tsp parsley chopped
  • 8 tbsp butter
  • 8 tbsp flour
  • 4 cups veggie or beef broth

Instructions

  • Line 2 sheet pans with parchment paper. On 1 spread out the potatoes, beets, carrots and 1 T of garlic. On the other spread out the rest of the veggies and remaining tablespoon of garlic. Drizzle the veggies with olive (or canola) oil and sprinkle on a little sea salt and black pepper.
  • In a 400° oven, roast the pan with the potatoes for about 30 minutes (until tender and browning). Roast the remaining veggies for 15 minutes (until tender). The outcome reduces the veggies down to about 4 cups.
  • In a 4 quart (or larger) sauce pan, melt 8 T of butter then whisk in the 8 T of flour. I like a thick, hearty stew, but if you want it more soup-like, use only 6 T each of butter and flour. Whisk this mixture for a few minutes to start browning the flour and take the pasty taste out of it. While whisking, slowly add the 4 quarts of veggie or beef broth. Don’t add the broth too fast or it will result in clumps.
  • Then add the fresh herbs and your veggies. Simmer for 5 minutes.
  • Enjoy!

Notes

If desired, you can add in some of the beets greens (sliced) at the end. Or a cooked grain of some sort works well in this stew, like barley or wild rice. I would definitely make the thinner version if adding barley or rice as either one will soak up some of the liquid.
This stew freezes well and will last several months in the freezer.

Nutrition

Serving: 1cup | Calories: 155kcal | Carbohydrates: 16g | Protein: 3g | Fat: 10g | Saturated Fat: 6g | Cholesterol: 24mg | Sodium: 483mg | Potassium: 312mg | Fiber: 3g | Sugar: 4g | Vitamin A: 3241IU | Vitamin C: 36mg | Calcium: 31mg | Iron: 1mg

No-Bean Chili

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I love good chili, but I am picky about it. I don’t like kidney beans (I generally use black beans) and many chilis I’ve tried only taste like chili powder or are so hot that you can’t taste a depth of flavor.

A friend of mine likes all beans but they no longer like him so he asked for an easy no bean chili recipe with added vegetables for some substance. So here you are!

This is a quick recipe, so gather and prep all your ingredients before you start cooking.

In a large pot, start browning your meat. When it is about half way cooked through, add the onions, bell peppers, carrots, and dry seasonings. Mix those in and cook for about 5 minutes stirring a couple of times.

Next you’ll add the broccoli, mushrooms, and garlic. Stir that around and cook for another 5 minutes.

Add the tomatoes and Worcestershire sauce, bring to a simmer and cook for about 10 minutes.

Finally stir in the spinach and corn and simmer for a couple more minutes until the spinach is wilted.

And now it’s time to Enjoy! Eat is as is or top it with your favorite chili toppings like sour cream, cheese and green onions. For an added depth of flavor, sprinkle on some crispy bacon bits, because as you know, everything is better with bacon!

And what better to serve with chili than cornbread.

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5 from 1 vote

No-Bean Chili

This is a quick chili without the added bean gases and full of nutritious veggies!
Prep Time15 minutes
Cook Time30 minutes
Course: Dinner, Lunch, Main Course
Cuisine: American
Keyword: Dairyfree, Glutenfree, Nobean
Servings: 12 cups
Calories: 141kcal
Author: Eating With Deb

Equipment

  • 4 - 5 quart stock pot

Ingredients

  • 1 lb lean or extra lean ground beef or meat alternative (Gimme Lean works great!)
  • ¼ cup onions diced, yellow or red
  • 1 each bell pepper diced, your choice of color
  • 1 cup carrots diced
  • 2 cups mushrooms sliced
  • 2 cups broccoli chopped
  • 3 handfuls spinach fresh
  • 1 cup frozen corn
  • 1 tbsp garlic fresh, minced
  • 2 cans diced tomatoes in sauce 15 ounce
  • 2 cans tomato sauce 15 ounce
  • 1 tbsp Worcestershire
  • 2 tsp cumin
  • 2 tsp chili powder
  • 2 tsp oregano
  • ½ tsp paprika
  • ¼ - ½ tsp chipotle powder depending on how much heat you want
  • ½ tsp sea salt
  • ½ tsp black pepper

Instructions

  • In a large pot, start browning the ground beef. When almost cooked through, add the onions, bell peppers, carrots and dry seasonings. Continue cooking until onions are translucent – 3 or 4 minutes should do.
  • Then add the broccoli, mushrooms, and garlic. Sauté for about 5 minutes.
  • Add the canned tomatoes, tomato sauce, and Worcestershire sauce. Bring to a simmer and simmer for 10 minutes.
  • Stir in the spinach and corn. Keep stirring until the spinach is wilted. Taste. Add more salt or pepper or other seasonings to your taste.
  • It’s important not to overcook or the broccoli will turn brownish and be too mushy.
  • Top with your favorite chili toppings e.g. sour cream, shredded cheese, green onions, tortilla chips or my favorite, bacon (trust me on this!).
  • Enjoy!

Notes

If you use anything other than lean or extra lean ground beef you will need to drain some of the grease that the meat produces as it cooks.
If you use Gimme Lean meat substitute, you will need to add a couple tablespoons of oil.
This freezes well. I save sour cream containers to fill with chili or soup to put in the freezer.

Nutrition

Calories: 141kcal | Carbohydrates: 16g | Protein: 12g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 25mg | Sodium: 854mg | Potassium: 873mg | Fiber: 4g | Sugar: 8g | Vitamin A: 3313IU | Vitamin C: 33mg | Calcium: 71mg | Iron: 4mg