My family has always adored canned bean and bacon soup. I used to buy the big, family-size cans and it could make a quick lunch when everything else was too hard to imagine. This soup tastes the same, but is not quite so quick to prepare. It’s still relatively easy if you use leftover or canned beans. I also use prepackaged bacon bits to save the time, mess and the calories of frying your own bacon. It takes about 30 minutes from start to table. Since you make it yourself, you can control the sodium and fat content. This soup is low in fat, high in fiber and is a good source of protein. To further reduce the sodium, use low-sodium ketchup and beef broth.
Bean & Bacon Soup
- 1 tablespoon vegetable oil
- 1 small onion, chopped
- 1 stalk of celery, finely chopped
- 1 carrot, peeled and finely chopped
- 2 – 15 oz cans small white beans, undrained OR 1 cup of dry beans, cooked tender (about 3 cups of cooked beans)
- 4 cups (1 quart) water
- 1 tablespoon beef broth powder, or 3 bouillon cubes
- 1/4 cup ketchup
- 1/8 teaspoon pepper
- 1 teaspoon dry parsley
- 1/4 to 1/3 cup packaged bacon bits
- 1/4 cup cold water
- 2 tablespoons rice flour
Heat the oil in a 3-quart saucepan. Add the chopped onion, celery and carrots. Fry them up for about 5 minutes. Add the beans, water, broth powder, ketchup, pepper, parsley and bacon bits. Bring to a boil and then reduce the heat to medium-low. Simmer the soup for about 15 minutes, or until the carrots are tender.
Meanwhile, combine the cold water and rice flour in a small jar with a good lid. Shake the water and rice flour together until the rice flour is dissolved. After the carrots are tender, stir this into the soup to thicken it. Allow it to simmer for another 5 to 10-minutes and serve for lunch. Makes about 4 servings.
This is very good packed in a thermos for lunch boxes or for the stay-at-home lunch crowd. Serve with raw veggie sticks and sliced apples.
Assuming 4 servings; prepared with no-salt-added white beans.
Per Serving: 285 Calories; 6g Fat (18.1% calories from fat); 15g Protein; 45g Carbohydrate; 9g Dietary Fiber; trace Cholesterol; 623mg Sodium.
Calories By Percentage: 18% Fat; 61% Carbohydrate; 21% Fat.
Exchanges: 2-1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat; 1/2 Other Carbohydrates.