Smoky Escarole and Carrot Soup

Gluten Free
Dairy Free
Health score
19%
Smoky Escarole and Carrot Soup
45 min.
8
190kcal

Suggestions

Ingredients

  • ounces bacon smoked cut into 1/2 -inch dice
  •  bay leaf 
  • medium carrots cut into 1/2 -inch dice
  • cups chicken stock see low-sodium canned
  • 3.5 ounces pinto beans dried
  • pound endive cut into 2-inch pieces
  • 0.3 cup flat-leaf parsley fresh coarsely chopped
  • large garlic clove minced
  • tablespoons olive oil extra-virgin
  • large onion coarsely chopped
  • servings pepper freshly ground
  • servings salt 
  •  thyme sprigs fresh

Equipment

  • bowl
  • sauce pan

Directions

  1. In a medium bowl, cover the beans with cold water and let soak overnight.
  2. Drain and rinse the beans. Alternatively, cover the beans with cold water and bring to a boil.
  3. Remove from the heat and let stand for 1 hour, then drain and rinse the beans.
  4. In a medium saucepan, combine the beans with the bay leaf and thyme sprigs, cover with 4 cups of cold water and bring to a boil over moderately high heat. Reduce the heat to low and simmer, stirring occasionally, until the beans are tender, about 1 hour. Discard the bay leaf and thyme, season the beans with salt and let them stand in their cooking liquid.
  5. In a large saucepan, cook the bacon over moderate heat, stirring occasionally, until crisp, about 5 minutes.
  6. Add the carrots and onion and cook, stirring, for 1 minute.
  7. Add the chicken stock and bring to a boil. Stir in the escarole, cover and reduce the heat to low. Simmer the soup until the escarole is just tender, about 10 minutes.
  8. Add the beans and their cooking liquid and season with salt and pepper. Cook the soup until the beans are heated through.
  9. In a small bowl, combine the garlic, parsley and olive oil. Stir the mixture into the soup just before serving.
  10. Make Ahead: The soup can be refrigerated for up to 1 day. Rewarm gently before serving.

Nutrition Facts

Calories190kcal
Protein18.72%
Fat48.22%
Carbs33.06%

Properties

Glycemic Index
37.1
Glycemic Load
3.53
Inflammation Score
-10
Nutrition Score
19.823478258174%

Flavonoids

Catechin
0.63mg
Epigallocatechin
0.01mg
Epicatechin
0.02mg
Apigenin
4.05mg
Luteolin
0.17mg
Isorhamnetin
0.94mg
Kaempferol
6.22mg
Myricetin
0.3mg
Quercetin
3.89mg

Nutrients percent of daily need

Calories:189.7kcal
9.49%
Fat:10.55g
16.24%
Saturated Fat:2.76g
17.26%
Carbohydrates:16.28g
5.43%
Net Carbohydrates:11.51g
4.19%
Sugar:2.53g
2.81%
Cholesterol:9.36mg
3.12%
Sodium:372.45mg
16.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.22g
18.44%
Vitamin K:167.79µg
159.8%
Vitamin A:5226.97IU
104.54%
Folate:156.55µg
39.14%
Manganese:0.47mg
23.34%
Fiber:4.77g
19.09%
Potassium:646.55mg
18.47%
Vitamin B3:3.65mg
18.24%
Phosphorus:155.91mg
15.59%
Copper:0.29mg
14.38%
Vitamin B1:0.2mg
13.28%
Vitamin C:10.22mg
12.39%
Iron:1.84mg
10.22%
Magnesium:40.05mg
10.01%
Selenium:6.6µg
9.43%
Vitamin B6:0.19mg
9.37%
Vitamin B2:0.16mg
9.14%
Zinc:1.19mg
7.95%
Vitamin B5:0.78mg
7.84%
Calcium:68.13mg
6.81%
Vitamin E:1.01mg
6.74%
Vitamin B12:0.25µg
4.13%
Source:My Recipes