Bean and Sausage Soup

Eating healthy today? Good for you. I’ll be jumping on the bandwagon along w/ you beginning this Saturday. More about that later. I can help you get your healthy thing going with a good, filling soup recipe. Make this and you won’t feel so deprived on your healthy journey. I promise: Bean and Sausage Soup

It’s got stuff in it that will fill you up.  In a nice, comforting way that won’t make you feel bulgy or icky or fat. You’ll be stuffed after a bowl or two and you won’t break the calorie or WW Points bank.

Ingredients include carrots, onions, garlic,  kielbasa, chicken broth, pepper, salt, Italian seasoning, white beans and spinach.  Here’s how you make it…

Saute the onions, carrots and garlic.

Add the kielbasa.  Cook some more.

Pour in the chicken broth…

…and the spices…

…and the beans.  And get that all nice and hot.

Here’s for the crazy part.  Take 2 cups of the soup out of the pot and blend it in your blender or food processor.

Then pour it back into the soup.  It might seems a little strange to blend all of that up, but it gives the soup a nicer, more full-bodied texture.

Stir in the spinach.  Done!

One serving of this = 1 1/4 cups and it packs a small punch at 227 calories and 5 Weight Watchers points.

And if you’re not eating healthy… or not trying to eat healthy… or just want a good soup recipe for your chilly winter… you can still go for this one.  It’s not “trying” to be diet-food, it just happens to work out okay for that sort of thing.  It also happens to be (naturally) gluten-free too (see *Tips in the recipe).

As for me and the whole “healthy eating” thing… yeah, I’m jumping on the bandwagon along with the rest of the crazy people who think that the New Year is a good time to start.  Saturday, January 7th for me.  Don’t worry– I won’t focus on only diet recipes.  I’ve got a whole bunch of great recipes to share this year- desserts, dinners, soups, Super Bowl food… everything.  Happy New Year 🙂

Yield: 5 servings (1 1/2 cups per serving)

Prep Time: 25 min

Cook Time: 22 min

Bean and Sausage Soup


1 cup sliced carrots
1 cup chopped sweet onion
2 medium garlic cloves, minced
7 ounces turkey kielbasa halved lengthwise and cut into 1/2-inch pieces
4 cups fat-free, low-sodium chicken broth
1/2 teaspoon dried Italian seasoning
1/2 teaspoon freshly ground black pepper
1/2 teaspoon sea salt
Two 15.8-ounce cans Great Northern Beans, drained and rinsed
One 6-ounce bag fresh baby spinach leaves


1. Spray a large saucepan with nonstick spray and heat to medium-high heat. Add carrots, onion and garlic and cook for 3 to 4 minutes, or until the vegetables begin to soften. Add the kielbasa and sauté for 3 additional minutes, stirring occasionally. Reduce the heat to medium; cook 5 minutes. Add the broth, seasonings and beans. Bring to a boil, reduce heat and simmer for 5 minutes.

2. Place 2 cups of the soup in a food processor or blender- be careful, as it will be hot! Process until smooth, then return the pureed mixture to the pan. Simmer the soup an additional 5 minutes. Remove the soup from heat and mix in the fresh spinach.


*If you are preparing this recipe as gluten-free, just be sure to use brands of kielbasa, broth and beans that are known to be GF.

Nutritional Information per serving:

Serving size: 1 1/4 cups
Calories per serving: 227
Fat per serving: 3.9g
Saturated Fat per serving: 1.2g
Fiber per serving: 6.7g
Protein per serving: 18.1g
Cholesterol per serving: 26mg
Carbohydrates per serving: 30.8g

WW POINTS per serving:
Points Plus Program: 5 Old Points Program: 4

Source: (adapted slightly from Cooking Light)