North Woods Bean Soup
Source of Recipe
Cooking Light, Jan/Feb '02
Recipe Introduction
This is very hearty and doesn't taste low-fat.
List of Ingredients
Cooking spray
1 cup baby carrots -- halved
1 cup chopped onion
2 garlic cloves -- minced
7 ounces turkey kielbasa* -- halved lengthwise and cut into 1/2-inch pieces
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
2 (15.8-ounce) cans Great Northern beans -- drained and rinsed
1 (6-ounce) bag fresh baby spinach leaves*
Recipe
1. Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; saute 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
2. Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture
to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts. Yield: 5 servings (serving size: about 1 1/2 cups).
CALORIES 227 (15% from fat); FAT 3.9g (sat 1.2g, mono 1.3g, poly 1.2g); PROTEIN 18.1g; CARB 30.8g; FIBER 6.7g; CHOL 26mg; IRON 3.5mg; SODIUM 750mg; CALC 112mg
Serving Ideas : I served it with Country Apple Coleslaw and bread.
NOTES : I used a little extra garlic and Italian seasoning. I also used turkey smoked sausage and 1/2 of a 10 oz. box of chopped spinach. I just thawed it out and squeezed it dry and added it at the end, just long enough to heat it up.
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