08 May 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)
- 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.
- Sauté carrots, onions and thyme in bacon fat until carrots begin to soften (about 5 minutes).
- Add salt, pepper and garlic and sauté one minute.
- Stir in chicken stock and reduce heat to medium. Bring to a gentle simmer.
- Once simmering, add beans and kale and continue to simmer until kale is wilted.
- Season with additional salt or pepper if necessary. Enjoy!
SO, WHAT’S THE NUTRITION BALANCE?
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.