White Bean Soup with Kale  Low Sodium Main Dishes Gluten Free Dairy Free Diabetic

White Bean Soup with Kale
Gluten-Free Low Sodium Diabetic  
White Bean Soup with Kale   
Serves: 4

From: Dr Gourmet
Sodium Content: 450 mg for 2 cups

2 tsp olive oil
12 oz kale
1 oz pancetta or lean ham
1 onion, diced
2 large carrots, peeled and diced
2 15 oz. cans no-salt-added white beans, drained and rinsed (you can soak your own if you can't find no-salt-added)
4 cups water
1 tsp dried marjoram
1/2 tsp salt
1 tsp maple syrup
fresh ground pepper to taste


Slice the kale in half lengthwise (if the leaves are wide) and then cut into thin strips crosswise.

Place one teaspoon of the olive oil in a large skillet over medium heat. Add the kale and cook, stirring frequently, for about 5 minutes until wilted. Remove from the pan.

Add the second teaspoon of olive oil and the ham. Cook for about 2 minutes, stirring frequently.

Add the onion and carrots and cook, stirring frequently, for 5 minutes.

Add the beans, water, marjoram, salt, pepper and maple syrup. Reduce the heat to a simmer and cook the soup, stirring occasionally, for about 30 minutes until the carrots are soft to the bite.

Remove 1/4 of the soup and puree the remaining 3/4 using a stick blender or blender.

Put the 1/4 of the reserved soup along with the kale in the pan and stir. Heat through and serve.