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Three-Bean Soup with Canadian Bacon

Prep time 5 mins
Cook time 25 mins
Yield 4 servings (serving size: 2 cups soup plus 1 tablespoon crisped Canadian bacon)
Resistant starch: 4 grams

Ingredients

  • 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

Nutrition 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

How to Make It

  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.

The CarbLovers Diet