White Bean and Escarole Soup is a delicious way to add a protein-rich starchy vegetable, full of vitamins, minerals and an excellent source of dietary fiber to your diet. Vitamin-packed escarole is a bonus.
1 cup dry Navy Beans
3 cups Water
1 cup Onion, chopped
½ cup Potato, peeled and chopped
1 clove Garlic, minced
3 oz Canadian Bacon, cut in ½-inch cubes
2½ cups Water
¼ tsp fresh Ground Black Pepper
½ tsp Salt
1 tsp Vegetable oil
8 oz Escarole, coarsely chopped
Place dry beans and 3 cups of water in medium saucepan. Bring to a boil; remove from heat. Allow beans to soak several hours or overnight.
Drain beans; place in pressure cooker with onion, potatoes, garlic, Canadian bacon, 2½ cups water, salt, pepper and vegetable oil. Close cover securely, place pressure regulator on vent pipe, and cook for 30 minutes with pressure regulator rocking slowly. (If using an electric pressure cooker, follow manufacturer instructions.) Let pressure drop on its own.
Add chopped escarole; simmer for 5 to 10 minutes, until escarole is wilted and cooked tender.
This soup can be prepared using a slow cooker. Soak beans as described in step 1; drain. Add beans, onion, potatoes, garlic, Canadian bacon, and 2½ cups water to slow cooker. Cook for 8 to 10 hours. At end of cooking, add escarole; simmer for 5 to 10 minutes, until escarole is wilted and tender. Add salt and pepper to taste.
Tips & Notes
Escarole is a type of endive with broad, flat leaves. While the two species may differ slightly in appearance, their nutritional content is the same. Escarole is simple to plant and maintain in a home garden and offers numerous nutritional benefits. The fact that it contains vitamins, minerals and is diet friendly makes escarole a leafy green that you should consider adding to your menu.
Escarole’s benefits include vitamins A, K and folate, as well as C, E and B vitamins. Minerals include calcium, potassium, magnesium, phosphorus, iron, sodium, copper, manganese, zinc and selenium.
While these vitamins and minerals are found in escarole in trace amounts, they contribute to your daily intake and your body’s overall health.
Fat free, low carb and containing only 4 calories, a 1/2 cup serving of escarole is an excellent addition to any diet plan.
Nutritional Information Per Serving
Carbohydrates: 27g |
Saturated Fat: 0g
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