posted in Dairy Free

Bean and Sausage Soup

Eating healthy today? Good for you. I’ll be jumping on the bandwagon along w/ you beginning this Saturday. More about that later. I can help you get your healthy thing going with a good, filling soup recipe. Make this and you won’t feel so deprived on your healthy journey. I promise: Bean and Sausage Soup

It’s got stuff in it that will fill you up.  In a nice, comforting way that won’t make you feel bulgy or icky or fat. You’ll be stuffed after a bowl or two and you won’t break the calorie or WW Points bank.

Ingredients include carrots, onions, garlic,  kielbasa, chicken broth, pepper, salt, Italian seasoning, white beans and spinach.  Here’s how you make it…

Saute the onions, carrots and garlic.

Add the kielbasa.  Cook some more.

Pour in the chicken broth…

…and the spices…

…and the beans.  And get that all nice and hot.

Here’s for the crazy part.  Take 2 cups of the soup out of the pot and blend it in your blender or food processor.

Then pour it back into the soup.  It might seems a little strange to blend all of that up, but it gives the soup a nicer, more full-bodied texture.

Stir in the spinach.  Done!

One serving of this = 1 1/4 cups and it packs a small punch at 227 calories and 5 Weight Watchers points.

And if you’re not eating healthy… or not trying to eat healthy… or just want a good soup recipe for your chilly winter… you can still go for this one.  It’s not “trying” to be diet-food, it just happens to work out okay for that sort of thing.  It also happens to be (naturally) gluten-free too (see *Tips in the recipe).

As for me and the whole “healthy eating” thing… yeah, I’m jumping on the bandwagon along with the rest of the crazy people who think that the New Year is a good time to start.  Saturday, January 7th for me.  Don’t worry– I won’t focus on only diet recipes.  I’ve got a whole bunch of great recipes to share this year- desserts, dinners, soups, Super Bowl food… everything.  Happy New Year 🙂

Yield: 5 servings (1 1/2 cups per serving)

Prep Time: 25 min

Cook Time: 22 min

Bean and Sausage Soup


1 cup sliced carrots
1 cup chopped sweet onion
2 medium garlic cloves, minced
7 ounces turkey kielbasa halved lengthwise and cut into 1/2-inch pieces
4 cups fat-free, low-sodium chicken broth
1/2 teaspoon dried Italian seasoning
1/2 teaspoon freshly ground black pepper
1/2 teaspoon sea salt
Two 15.8-ounce cans Great Northern Beans, drained and rinsed
One 6-ounce bag fresh baby spinach leaves


1. Spray a large saucepan with nonstick spray and heat to medium-high heat. Add carrots, onion and garlic and cook for 3 to 4 minutes, or until the vegetables begin to soften. Add the kielbasa and sauté for 3 additional minutes, stirring occasionally. Reduce the heat to medium; cook 5 minutes. Add the broth, seasonings and beans. Bring to a boil, reduce heat and simmer for 5 minutes.

2. Place 2 cups of the soup in a food processor or blender- be careful, as it will be hot! Process until smooth, then return the pureed mixture to the pan. Simmer the soup an additional 5 minutes. Remove the soup from heat and mix in the fresh spinach.


*If you are preparing this recipe as gluten-free, just be sure to use brands of kielbasa, broth and beans that are known to be GF.

Nutritional Information per serving:

Serving size: 1 1/4 cups
Calories per serving: 227
Fat per serving: 3.9g
Saturated Fat per serving: 1.2g
Fiber per serving: 6.7g
Protein per serving: 18.1g
Cholesterol per serving: 26mg
Carbohydrates per serving: 30.8g

WW POINTS per serving:
Points Plus Program: 5 Old Points Program: 4

Source: (adapted slightly from Cooking Light)

35 Responses to “Bean and Sausage Soup”

  1. postedJan 2, 2012 3:06 AM

    Happy New Year Lori! This kind of soup is exactly what I feel like at the moment so I’ll be making this pronto!

  2. postedJan 2, 2012 3:56 AM

    It’s January now, cold up here and we need comforting bowls of goodness like this, rustic and filling soup!

  3. postedJan 2, 2012 5:02 AM
    Lauren at Keep It Sweet

    This soup is right up my alley! Healthy but satisfying. Great recipe to start the year:-)

  4. postedJan 2, 2012 5:19 AM

    Looks and sound like a nice comforting soup! soup makes me happy

  5. postedJan 2, 2012 6:49 AM

    I. Love. This. Soup.

  6. postedJan 2, 2012 7:03 AM

    I want to try this recipe, but do you think that you can replace the kielbasa with something tofu or some fomeat of some sort without loosing the flavor?

    • January 2nd, 2012 @ 7:38 AM

      You can try! I don’t use tofu in my recipes, so I’m not sure!

  7. postedJan 2, 2012 7:14 AM

    Great soup for a chilly day! I know Josh will love this one. Sausage soup is his favorite!

  8. postedJan 2, 2012 7:36 AM

    I love healthy and filling soups like this…it looks great!! Perfect for the new year 🙂

  9. postedJan 2, 2012 8:14 AM

    This looks like one of those recipes that is good for you without necessarily tasting like it’s good for you! Yum!

  10. postedJan 2, 2012 11:50 AM

    What a great soup! I love just about anything wish sausage in it!

  11. postedJan 2, 2012 12:24 PM

    This soup looks fantastic. Do you think sweet Italian sausage would work instead? My husband doesn’t like kielbasa…..

  12. postedJan 2, 2012 1:14 PM

    Hi there

    This looks brilliant! Would you mind if I used your recipe on my website? I would, of course, include an acknowledgement.

    Many thanks

    Sausage King

    • January 3rd, 2012 @ 7:16 AM

      Photo w/ a link only please 🙂

  13. postedJan 2, 2012 1:18 PM

    Great recipe, Lori! I will be incorporating this into my January healthy meal plan!

  14. postedJan 2, 2012 1:59 PM

    I just made this soup! It tastes so yummy. I am so pumped that I learned a new trick on how to thicken soups w/o adding fattening ingredients! :<)

  15. postedJan 2, 2012 4:50 PM

    This looks delicious! And I love the bright colors (especially in the winter)!!!

  16. postedJan 2, 2012 5:37 PM
    Meg @ Sweet Twist

    Looks great!! I love Kielbasa!

  17. postedJan 2, 2012 5:38 PM

    Looks great!! I love Kielbasa!!

  18. postedJan 3, 2012 4:52 AM

    I just started Weight Watchers this year and I’m always looking for healthy delicious points friendly recipes! This sounds pretty rockstar.

    It was so great meeting you in 2011! Hoping for a repeat in 2012!

  19. postedJan 3, 2012 3:20 PM

    Delish! Love soup in the winter! A better way to get your veggies than just salad.

  20. postedJan 4, 2012 3:31 PM

    This soup looks fantastic!!
    I am a soup girl 🙂

  21. postedJan 4, 2012 4:18 PM

    soups are my all time favorite. they are healthy, no-fuss, and soo flavorful. love this combo!

  22. postedJan 8, 2012 1:13 PM

    I made this today and it was easy and delicious! I replace baby spinach with swiss chard and it was still tasty!

  23. postedJan 8, 2012 3:51 PM

    This is my first venture from your site – The soup is delicious! I will definitely be coming back 🙂

  24. postedJan 15, 2012 7:57 AM
    Brenda Blackwell

    I made this last night for friends and family….RAVE reviews! It’s full bodied, warm and filling. This is sure to be a regular on my menu!

  25. postedJan 20, 2012 5:26 PM

    This is a REALLY GOOD soup. So delicious. It’s not too rich or too salty, just right. I used chicken stock instead of chicken broth.

  26. postedJan 26, 2012 4:23 PM
    Valerie Choueiri

    The soup is delicious, but it is an exact replica of what you claim is a “slight adaptation” of this recipe:

    Shame – especially when you make such a big fuss about other people linking your recipes…

    • January 26th, 2012 @ 4:39 PM

      I develop plenty of recipes on my own, but I never claimed that this one was mine. That’s why I included the link! Full disclosure.

  27. postedFeb 10, 2012 9:11 AM
    kay Anderson

    I have this cooking on my stove right now…the taste is amazing. I used dried soup beans which I soaked over night and then simmered in chicken broth…now I’m off to bake some crusty bread to eat with it. Thank you so much for this great recipe!

  28. postedFeb 12, 2012 12:53 PM

    So good!! I did tofu instead (pressed dry and lightly pan fried) added a jalapeño, doubled Italian seasoning and garneshied with chives and parmesan! Yum!!!!

  29. postedJan 3, 2013 7:34 AM
    Kelly Matthews

    This was delicious and the perfect dinner for our chilly day yesterday – thanks!

  30. postedJan 18, 2013 7:27 PM
    Genevieve Giannini

    Any chance this could be made in a crock pot, simmered all day & skip the food processor/blender part?

    • January 19th, 2013 @ 7:32 AM

      Not sure- haven’t tried it that way!

  31. postedNov 30, 2015 3:16 PM

    This recipe is one of our go-tos. My husband loves it and now my two kids (ages 4 and 2) also enjoy it. Such a winner. Thank you!!

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