Sausage & Bean Soup

Sausage & Bean Soup

This low fat soup contains some great legumes. Legumes are low GI, which means they are broken down more slowly leaving us feeling fuller for longer.

CAL P/SERVE
224
kJ P/SERVE
939
FAT P/SERVE
11.2g
CARBS P/SERVE
16.7g
PROTEIN P/SERVE
11.4g
SUGAR P/SERVE
7.3g
SODIUM P/SERVE
492g
FAT
%
2.5%
ENERGY RDI%
10.7%

Our sausage we used was no more than 20% fat. If you are unsure then use chicken or turkey sausages which tend to be lower in fat.

This recipe is low fat, low sugar, low sodium, high protein, and dairy free.

Ingredients

  • 1 can 4 bean mix – no added salt, drained and rinsed
  • 1 can butter beans, drained and rinsed
  • 1 large carrot sliced
  • 1 large potato, cut into chunks
  • 1 onion, chopped
  • 2 cloves garlic
  • 1 can diced tomatoes
  • 1 tsp. dried thyme
  • 2 cups beef stock, salt reduced
  • 2 cups hot water
  • 1 chorizo sausage, sliced
  • 1 beef or lamb sausage, sliced, no more than 20% Fat
  • 1/2 tsp. sweet paprika
  • 1/2 tsp. smoked paprika
  • 1 tsp. olive oil

Method

  1. In a large pot or your slow cooker heat oil and cook the onions for around 5 mins.  Add garlic and sliced sausage, keep stirring until browned.
  2. Add tomatoes, beans and stock and bring to boil.  Add thyme, paprika, carrot, potato and stock, season with pepper.
  3. If on stovetop, cook for 1 hour on low heat and if slow cooker 2-2.5 hours on high.
  4. Serve with crusty bread if desired.

Nutrition Table

Servings: 6 Serving size:442g
Average Serve Average 100g
Energy 939 kJ 212 kJ
  224 Cal 51 Cal
Protein 11.4 g 2.6 g
Fat, total 11.2 g 2.5 g
- Saturated 4 g 0.9 g
Carbohydrate 16.7 g 3.8 g
- Sugars 7.3 g 1.6 g
Sodium 492 mg 111 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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