Three-Bean Soup with Canadian Bacon

Resistant starch: 4 grams
4 servings (serving size: 2 cups soup plus 1 tablespoon crisped Canadian bacon)


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1 tablespoon olive oil
1 cup diced onion
2 cloves garlic
4 cups low-sodium chicken stock
1 large zucchini, cut into small dice (about 2 cups)
1 cup drained and rinsed low-sodium cannellini beans
1 cup drained and rinsed kidney beans
1 cup drained and rinsed black beans
1/4 teaspoon salt
1/4 teaspoon pepper
Cooking spray
2 slices (2 ounces) Canadian bacon, finely diced


Prep: 5 Minutes
Cook: 25 Minutes

1. Heat oil in a saucepan over medium-high heat.

2. Add onion and cook until soft, 6 minutes.

3. Add garlic and cook an additional minute.

4. Add zucchini and cook, stirring, 3–4 minutes.

5. Add stock, beans, salt and pepper, and bring to a boil, Reduce heat and simmer over very low heat until slightly thickened, 15 minutes.

6. While soup is simmering, spray a skillet with nonstick cooking spray and cook bacon until crisp, 3 minutes.

7. Divide soup among 4 bowls and top each bowl with 1 tablespoon crisped bacon.

Created date

March 2011

Nutritional Information

Calories 271
Fat 7 g
Satfat 1 g
Monofat 4 g
Polyfat 1 g
Cholesterol 5 mg
Protein 18 g
Carbohydrate 38 g
Sugars 6 g
Fiber 11 g
Sodium 504 mg