I’ve hit the magic number of 40 pounds lost and a big part of it is adjusting what I eat, including family favorite recipes! In the winter we often have a big bowl of soup for dinner, but it has to be hearty in order to be filling. Now it also has to be healthier and so I’ve adapted our original recipe to lower the calories and boost the protein. In addition, with our busy schedules, it’s got to be a recipe that we can make quickly!
This bean soup is loaded with fiber, protein, and with a change from regular kielbasa to turkey kielbasa, lower calories. Plus you can make it in about half an hour! What could be better?
Quick Low Fat Bean Soup
Ingredients
- 4 ounces Turkey Kielbasa (smoked sausage) sliced (freeze and save the rest of the ring for another meal)
1 onion chopped
2 carrots sliced
1 celery rib chopped
1 clove garlic finely chopped
1 16 ounce can cannellini beans (drained)
2 cups chopped spinach
32 ounces Chicken Bone Broth
Salt and pepper to taste
Directions
Saute celery and carrots for about 3 minutes to soften them a little. Add onions and saute until translucent. Add sausage and saute for another few minutes. Add broth and bring to a low boil for about five minutes. Add cannellini beans and spinach and simmer for another 10 minutes or so.
What to change things up? Use escarole, kale, or swiss chard instead of spinach. Don’t have any fresh greens handy? Use frozen spinach.
Like things spicier? Saute some red pepper flakes along with the onions or add a shot or two of hot sauce.
Don’t like sausage? Substitute slices of chicken instead.
Why use turkey sausage and bone broth? Turkey sausage has about 70 Calories per serving compared to 170 for the beef version. As for bone brother, it has 9 grams of protein per serving versus 1 gram for regular brother. Also look for low-salt or unsalted. Nobody wants a sodium bomb to eat.
Hope you liked today’s Tuesday Tip!
