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

Bean and Sausage Soup recipe from RecipeGirl.com

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 your Weight Watchers Points bank.

Bean and Sausage Soup recipe from RecipeGirl.com

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

Bean and Sausage Soup recipe from RecipeGirl.com

Saute the onions, carrots and garlic.

Bean and Sausage Soup recipe from RecipeGirl.com

Add the kielbasa.  Cook some more.

Bean and Sausage Soup recipe from RecipeGirl.com

Pour in the chicken broth…

Bean and Sausage Soup recipe from RecipeGirl.com

…and the spices…

Bean and Sausage Soup recipe from RecipeGirl.com

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

Bean and Sausage Soup recipe from RecipeGirl.com

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.

Bean and Sausage Soup recipe from RecipeGirl.com

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.

Bean and Sausage Soup recipe from RecipeGirl.com

Stir in the spinach.  Done!

Bean and Sausage Soup recipe from RecipeGirl.com

One serving of this = 1 1/4 cups and it packs a small punch at 227 calories and 3 Weight Watchers Freestyle SmartPoints.

Bean and Sausage Soup recipe from RecipeGirl.com

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. Don’t worry– I don’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 🙂

Bean and Sausage Soup

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

Prep Time:25 minutes

Cook Time:22 minutes

Ingredients:
  • 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
Directions:
  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.
Tips:
  • 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.
Nutrition:
  • Nutritional Information per 1 1/4 cups serving) Calories: 227, Fat: 3.9g, Saturated Fat: 1.2g, Fiber: 6.7g, Protein: 18.1g, Cholesterol: 26mg, Carbohydrates: 30.8g
  • Weight Watchers POINTS per serving:  Freestyle SmartPoints: 3, Points Plus Program: 5 Old Points Program: 4
SOURCE: RecipeGirl.com (adapted slightly from Cooking Light)

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Comments

  • Andrea wrote:

    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!!

  • Genevieve Giannini wrote:

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

    • Lori Lange wrote:

      Not sure- haven’t tried it that way!

  • Kelly Matthews wrote:

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

  • Mariel wrote:

    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!!!!

  • kay Anderson wrote:

    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!

  • Valerie Choueiri wrote:

    The soup is delicious, but it is an exact replica of what you claim is a “slight adaptation” of this recipe: http://www.myrecipes.com/recipe/north-woods-bean-soup-10000000231620/

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

    • Lori Lange wrote:

      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.

  • Shauna wrote:

    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.

  • Brenda Blackwell wrote:

    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!

  • Emily wrote:

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

  • Sarah wrote:

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

  • jenna wrote:

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