Kale, White Bean and Bacon Soup

Kale, White Bean and Bacon Soup

I love this soup! It’s full of flavor (thanks to uncured smoky bacon and fresh herbs).  It’s also really good for you. White beans have 7 grams of fiber per cup and kale, a nutrition powerhouse, contains Vitamins A, C and K.   And carrots of course are loaded in Vitamin A.  To keep the fat content low, I used only one source of fat-  uncured bacon.  Uncured bacon is free of the nasty nitrates which may cause cancer.  You can find uncured bacon at Whole Foods or a specialty market.  Hope you love this soup as much as I do!

Kale, White Bean and Bacon Soup

This recipe makes about 12 servings
  • your favorite cooking spray
  • 6 thick cut, uncured slices bacon, chopped
  • 1 lb. carrots, peeled and diced (about 3 cups)
  • 1 large white onion, chopped
  • 1 tablespoon chopped fresh thyme
  • ½ teaspoon sea salt
  • Fresh ground black pepper
  • 4 garlic cloves, finely minced
  • 64 ounces low sodium, msg free, all natural chicken stock
  • 3 ½ cups organic canned white beans, rinsed and drained
  • 2 1/2 cups chopped kale (chopped small)
  1. Heat a large soup pot over medium high heat.  Spray with fat free cooking spray.  Sauté chopped bacon until fat is rendered down and bacon is crispy (about 6 minutes).  Remove cooked bacon with a slotted spoon (keeping as much fat in the pot as possible) and set aside.
  2. Sauté carrots, onions and thyme in bacon fat until carrots begin to soften (about 5 minutes).
  3. Add salt, pepper and garlic and sauté one minute.
  4. Stir in chicken stock and reduce heat to medium. Bring to a gentle simmer.
  5. Once simmering, add beans and kale and continue to simmer until kale is wilted.
  6. Season with additional salt or pepper if necessary.  Enjoy!

This recipe is mostly carbohydrates and fat.  I like having a lean protein like grilled fish or chicken on the side for a balanced meal.

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