Hearty bean-filled soup, made quick

January 22, 2014 

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. The soup freezes well; if you have time, make double and you will have another meal ready.

HELPFUL HINTS:

Substitutions: Low-fat chicken sausage can be used instead of turkey sausage.

Tip: Keep the sausage in the refrigerator until ready to slice. It’s easier to cut when cold.

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; 1 bottle chili powder

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

Fred Tasker’s wine tip: I’d serve a zingy New Zealand sauvignon blanc.

QUICKFIX recipe from C3

SAUSAGE AND THREE BEAN SOUP 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 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. Saute 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.

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.

Yield: Makes 2 servings

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