White Bean and Escarole Soup

High in fiber and Allergy Friendly!

This simple, delicious and hearty recipe from The Complete Idiot’s Guide to High Fiber Cooking by Liz Scott is not only packed with fiber (5 grams per serving), but is also Allergy Friendly… It’s dairy free, gluten and wheat free, egg, nut and seafood free and worry free eats for those with food allergies!

Preparation time 20 minutes, cooking time 40 minutes.
This recipe makes 6 servings (11/2 cups per serving).

White Bean and Escarole Soup Ingredients:
3 tablespoons olive oil
1 small onion, diced
2 medium carrots, peeled and diced
I medium celery stalk, diced
4 garlic cloves, minced
1 medium head escarole, cored, rinsed and roughly chopped
8 cups of low sodium chicken or vegetable broth
1 bay leaf
2 (15oz) cans cannellini beans, drained and rinsed
Salt and pepper

Instructions:
in a soup pot over medium heat, heat 2 tablespoons olive oil.
Add onion, carrots and celery and cook, stirring often, for 6 to 8 minutes until softened.
Add garlic and cook 1 more minute.
Stir in remaining 1 tablespoon olive oil.
Add escarole and cook, stirring often, for about 4 minutes or until the leaves begin to wilt.
Add broth and bay leaf, increase heat to high and bring to a boil.
Reduce heat to medium-low and cook at simmer, stirring occasionally, for about 20 minutes or until escarole is tender.
Stir in beans and continue to cook for 8 minutes.
Season with salt and pepper and remove from heat.
Discard bay leaf.
Using a potato masher, break down some of the beans to thicken the soup.
Stir well and serve immediately.

Nutritional info for 1 serving (11/2 cups):
170 calories
5 g fiber
7 g fat
18 g carbohydrates
7 g protein