Sausage and Bean Soup Recipe

Sausage and Bean Soup Recipe
      
     

This low fat Sausage and Bean Soup recipe contains legumes.

Legumes are high in dietary fibre which helps to keep our bowels healthy. They are also a good source of soluble fibre which can help lower cholesterol. Legumes have a low glycaemic index (GI), which means they are broken down more slowly leaving us feeling fuller for longer, which is ideal while on a weight loss diet.

This is a meal in one bowl. Our recipe serves 6 so any leftovers place into single serve containers and freeze for another day.

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

Energy per 100g:

212kJ - 51Cal

Fat per 100g:

2.5g

   

This recipe serves 6.

 

Ingredients:

  • 1 can 4 bean mix – no added salt, drained and rinsed
  • 1 can butter beans, drained and rinsed
  • 1 large carrot, chopped
  • 1 large potato, cut into chunks
  • 1 onion chopped
  • 2 cloves garlic, crushed
  • 1 can diced tomato
  • 1 tsp. thyme, dried
  • 2 cups beef stock, salt reduced
  • 2 cup water, heated
  • 1 chorizo sausage, sliced
  • 1 beef / lamb or chicken sausage, sliced, no more than 20% Fat
  • ½ tsp. sweet paprika
  • ½ 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. If using a slow cooker place now in the cooker, setting to high.
  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 using a slow cooker, 2-2.5 hours on high.
  4. Garnish with parsley.

Nutrition Panel:

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

4.0

g

0.9

g

Carbohydrate

16.7

g

3.8

g

- sugars

7.3

g

1.6

g

Sodium

492

mg

111

mg


Recipe Suggestions:

Extra Stuff:

This soup recipe freezers well, so why not make extra and put the excess in the freezer for later.

For a more chunky soup, add one or two extra sausages and 1 extra can of 4 bean mix.

Our Favourite Soups Recipe Book

FIND THIS RECIPE IN OUR FAVOURITE SOUPS RECIPE BOOK.

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To get your very own copy of Our Favourite Soups Recipe book or view the other healthy recipe books and diet books we have in our range, visit our Recipe Books page or Diet Books page.


Feedback:

We'd love to know what you think of this recipe.
Please email your feedback to sharrelle@weightloss.com.au.

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Reproduction of this recipe and its images for publication without permission is illegal. For permission to reproduce this recipe and use related images, contact sharrelle@weightloss.com.au.

This recipe was developed by Sharrelle Haywood.

Sharrelle Haywood is our Food Editor at weightloss.com.au. Her commitment and passion are to make recipes tasty, healthy and nutritious by using ingredients which most people have in their pantry or kitchen.

You can follow Sharrelle on Google+ for more great recipes.

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