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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Only the pure in heart can make a good soup."
-Ludwig van Beethoven

The refrigerator light goes on...

I loved Campbell's Bean with Bacon Soup when I was growing up. Thick and creamy, it had a great balance of sweet and savory flavors with a creamy bean broth. It is, however, not all that great for you.

The Nutrition Facts box shows that a half cup serving is 160 calories, 3 grams of fat and a whopping 860 mg of sodium. First off, a half cup? Really? No one eats a half cup of soup, so that is just silly. So a more realistic 1 cup of soup brings this in at 1,720 mg of sodium.

Wow!

This can, of course, be made healthier very easily. It has good stuff. Beans and bacon. “Bacon?” you say. Yes, bacon. It takes very little for great flavor and adds the umami flavor with good saltiness too. The more realistic serving of 1 cup comes in at 263 calories and only 348 mg of sodium. Head to head with the Campbell's there is no comparison: homemade wins hands down.

Tomato Paste

It is rare that a recipe will call for a whole can of tomato paste. Buying tomato paste in a tube allows you to squeeze out the amount that you need and seal the container. After dozens and dozens of moldy cans of tomato paste, I have learned my lesson and this is one of the staples that I keep extra of in my pantry.

Tomato paste usually contains a fair amount of sodium, but there are low-sodium versions that come in the tube if you look for them.

1 Tbsp. tomato paste = 14 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 3g carbohydrates, 129mg sodium, 0mg cholesterol


 

Bean with Bacon Soup



Servings = 4 | Serving size =about 1 cup

Cooking Time = 120 Minutes

This recipe can be multiplied by 2, 3.

Makes great leftovers and keeps well for 3-4 days in the refrigerator.

4 slices bacon (finely diced)
1 medium onion (finely diced)
1 large carrot (finely diced)
2 large ribs celery (finely diced)
3 15 ounce can no salt added white beans (drained and rinsed)
3 Tbsp tomato paste
1/2 tsp salt
6 cups water
fresh ground black pepper (to taste)

Place a large sauce pan over high heat.

Add the diced bacon and cook for about 3 minutes. Stir frequently.

Add the onion and cook for about 2 minutes. Stir frequently.

Add the carrot and celery and cook for 2 minutes. Stir frequently.

Add the beans, tomato paste, salt, water and pepper.

Stir, and when the soup comes to a boil, reduce the heat to low.

Cover and simmer for one hour. Stir occasionally.

Uncover and cook for another 30 minutes, stirring occasionally. Serve.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 263 Calories from Fat 82
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 3g 12%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 13mg 4%
Sodium 348mg 16%
Total Carbohydrates 35g 12%
    Dietary Fiber 12g 45%
    Sugars 4g  
Protein 10g  
Vitamin A 141% Vitamin C 13%
Calcium 11% Iron 16%
Vitamin K 13 mcg Potassium 716 mg
Magnesium 69 mg