Featured Recipe: Sausage and Three Bean Soup


Copyright Linda Gassenheimer

Thick, hearty soup makes a great winter dinner.  I used to love coming home from school to a kitchen filled with the smell of a large pot of soup that had been simmering for hours.  I still love a really good bowl of soup, but don’t have hours to make it.  This short-cut version takes only 25 minutes. It’s a whole meal in a bowl.  This soup freezes well; if you have time, make double and you will have another meal ready.

Recipes

SAUSAGE AND THREE BEAN SOUP

Recipe by Linda Gassenheimer

6 ounces low-fat turkey sausage

3 teaspoons olive oil

1 cup sliced onion

1/2 cup sliced carrots

1/2 cup sliced parsnips

1 cup rinsed and drained canned red kidney beans

1 cup rinsed and drained canned chickpeas

1 cup frozen baby lima beans

4 cups canned low-sodium, peeled whole tomatoes including liquid

1 cup fat-free, low-sodium chicken broth

1 teaspoon ground cumin

2 teaspoons chili powder

Salt and freshly ground black pepper

Cut sausage into 1/2-inch slices. Heat olive oil in a large saucepan over medium-high heat.  Add sausage slices, onion, carrots and parsnips. Sauté 3 minutes.  Add kidney beans, chickpeas, lima beans, tomatoes, chicken broth, cumin and chili powder.  Break up tomatoes with a spoon or knife and bring to a simmer.  Simmer 15 minutes.  Add salt and pepper to taste.  Makes 2 servings.

Nutrition Information

Per serving: 576 calories (26 percent from fat), 16.5 g fat (3.2 g saturated, 7.6 g monounsaturated), 63 mg cholesterol, 37.6 g protein, 75.8 g carbohydrates, 20.5 g fiber, 897 mg sodium.

Shopping List

To buy:

1 package low-fat turkey sausage (6 ounces needed), 1 package sliced carrots, 1 parsnip, 1 can red kidney beans, 1 can chickpeas, 1 package frozen baby lima beans, 2 cans low-sodium peeled whole tomatoes, 1 container fat-free, low-sodium chicken broth, 1 bottle ground cumin and 1 bottle chili powder

Staples: Olive oil, onion, salt and black peppercorns.

 

 

Helpful Hints

  • Low-fat chicken sausage can be used instead of turkey sausage.
  • Keep the sausage in the refrigerator until ready to cut into slices. It’s easier to slice when cold.

Countdown:

  • Prepare ingredients.
  • Make soup.