Bean and Escarole Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
3.5 cups cooked white beans 1 cup onions (chopped)1 cup leeks (chopped)1 cup carrot (chopped).5 Tbsp vegetable oil4 cups (1 quart) Low Sodium Chicken Broth8 oz smoked ham hock 6 cups, chopped escarole (or kale, or spinach, or endive)pepper to taste
Makes 8 servings (about 1.5 cups each) as a meal
Cook dried beans if using, otherwise just use three cans of your favorite white beans - rinse and drain before adding to soup.
In a large pot sweat chopped leeks, onions and carrot in neutral vegetable oil (I like walnut). Add Chicken broth and small ham hock (which gives all the salt this soup needs). Bring to a gentle simmer and cook for an hour.
Remove ham hock and let cool until able to handle. Pull off skin, and pick meat off bone and tear into small pieces. Return meat to soup.
Add beans and return soup to simmer.
Chop escarole (about 2 heads worth) or other fresh bitter green and add to soup. Add pepper to taste (about 1/2 - 1 tsp should do it) and serve.
Even lower calorie version possible if you reduce the oil and use a bit of left over bone-in ham instead of the ham hock. Still good, but not quite as good (and at less than 300 cal/serving I'll use the real ingredients!)
Cook dried beans if using, otherwise just use three cans of your favorite white beans - rinse and drain before adding to soup.
In a large pot sweat chopped leeks, onions and carrot in neutral vegetable oil (I like walnut). Add Chicken broth and small ham hock (which gives all the salt this soup needs). Bring to a gentle simmer and cook for an hour.
Remove ham hock and let cool until able to handle. Pull off skin, and pick meat off bone and tear into small pieces. Return meat to soup.
Add beans and return soup to simmer.
Chop escarole (about 2 heads worth) or other fresh bitter green and add to soup. Add pepper to taste (about 1/2 - 1 tsp should do it) and serve.
Even lower calorie version possible if you reduce the oil and use a bit of left over bone-in ham instead of the ham hock. Still good, but not quite as good (and at less than 300 cal/serving I'll use the real ingredients!)
Nutritional Info Amount Per Serving
- Calories: 246.8
- Total Fat: 5.9 g
- Cholesterol: 18.6 mg
- Sodium: 83.6 mg
- Total Carbs: 33.4 g
- Dietary Fiber: 7.6 g
- Protein: 16.1 g
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