Bean and Sausage Soup

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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 Bean and Sausage Soup recipe. Make this and you won’t feel so deprived on your healthy journey, I promise.

Bowl of Bean and Sausage Soup

This soup has 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 of Bean and Sausage Soup and you won’t break the calorie or your Weight Watchers Points bank.

ingredients needed for bean and sausage soup

Ingredients include carrots, onions, garlic,  kielbasa, chicken broth, pepper, salt, Italian seasoning, white beans and spinach.  

making Bean and Sausage Soup

How to make Bean and Sausage Soup:

Saute the onions, carrots and garlic.

making Bean and Sausage Soup

Add the kielbasa.  Cook some more.

adding broth to soup

Pour in the chicken broth.

adding spices to soup

Add the spices.

adding beans to soup

Pour in the beans, and heat up the soup.

making soup

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

making Bean and Sausage Soup

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, creamy texture.

making a pot of Bean and Sausage Soup

Stir in the spinach.  Done!

Bowl of Bean and Sausage Soup

One serving of this = 1 1/4 cups and it packs a small punch at 227 calories. This soup is Weight Watchers friendly too. Point values are included at the top of this post.

bowl of Bean and Sausage Soup

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 🙂

Here are a few more soup recipes you might enjoy:

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Bean and Sausage Soup

Great, lighter soup recipe!
Prep Time 25 minutes
Cook Time 22 minutes
Servings 5 servings (1¼ cups per serving)
Calories 308kcal
Course Soup
Cuisine American
Keyword bean and sausage soup, bean soup, 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 ½ 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 baby spinach leaves


  • Spray a large saucepan with nonstick spray and heat to medium-high heat. Add the 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.
  • Place 2 cups of the soup in a food processor or blender- be careful, and let it sit for a few minutes before blending 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.


Serving: 1serving | Calories: 308kcal | Carbohydrates: 47g | Protein: 22g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 21mg | Sodium: 1503mg | Potassium: 1080mg | Fiber: 11g | Sugar: 4g | Vitamin A: 7524IU | Vitamin C: 28mg | Calcium: 165mg | Iron: 8mg
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Lori Lange of Recipe Girl

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  • 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!

  • shelly (cookies and cups) wrote:

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

  • Lauren wrote:

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

  • Joanne wrote:

    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!

  • Meg @ Sweet Twist wrote:

    Looks great!! I love Kielbasa!!

  • Ali @ Gimme Some Oven wrote:

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

  • Sue wrote:

    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! :<)

  • Mary Miller / A Passionate Plate wrote:

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

  • Jennifer wrote:

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

  • Erin @ Dinners, Dishes, and Desserts wrote:

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

  • Deborah wrote:

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

  • Cookbook Queen wrote:

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

  • Maria wrote:

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

  • Meghan wrote:

    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?

    • Lori Lange wrote:

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

  • Bev Weidner wrote:

    I. Love. This. Soup.

  • The Hungry Housewife wrote:

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

  • Lauren at Keep It Sweet wrote:

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

  • Peter wrote:

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

  • Kathryn wrote:

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