Sausage and Bean Soup Recipe

Sausage and 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.

  • 225
    CAL
    P/SERVE
  • 939
    kJ
    P/SERVE
  • 11.2g
    FAT
    P/SERVE
  • 16.7g
    CARBS
    P/SERVE
  • 11.4g
    PROTEIN
    P/SERVE
  • 7.3g
    SUGAR
    P/SERVE
  • 492mg
    SODIUM
    P/SERVE
  • 2.5%
    FAT
    %
  • 11%
    ENERGY
    RDI%

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
  • 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.
  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
  •  
    225 Cal
    51 Cal
  • Protein
    11.4g
    2.6g
  • Fat, total
    11.2g
    2.5g
  •   Saturated
    4g
    0.9g
  • Carbohydrate
    16.7g
    3.8g
  •   Sugars
    7.3g
    1.6g
  • Sodium
    492mg
    111mg

This recipe was developed by Sharrelle Haywood.

Sharrelle is the Food Editor at weightloss.com.au. Her commitment and passion are to make recipes tasty, healthy and nutritious 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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