Cooking light boasted this soup as velvety, colorful and quick to make but with a slow cooked taste. I gave it a try as I wanted something easy and light yet filling for dinner because I didn't have much time after work. My dad is out of town this week so my mom was going to pick up my daughter and bring her to the house to have dinner with us and then get home to feed Bonnie, their Border collie.
Luckily, the soup was everything the blurb said about it. This is a recipe where I actually used the exact ingredients listed, which is unusual for me. I did, however, add a bit of flair with my cooking by throwing in a little caramelization. It was simply served up with some whole grain crackers and the combo got rave reviews. The other nice thing about this recipe is it makes the perfect amount....about five portions, rather than enough to feed 20 people for the next ten years.
North Woods Bean Soup
From Cooking Light
adapted from Cooking Light, January 2002
Yield: 5 servings (serving size: about 1 1/2 cups)
Ingredients
Cooking spray
1 cup baby carrots, halved
1 cup chopped onion
7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
2 garlic cloves, minced
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
Preparation
1. Spray a Dutch Oven with EVOO spray over medium high heat. Add the onion, carrots and kielbasa and stir to mix initially but then let them sit for about five minutes until the mixture can get a bit of caramelization on the bottom. Lower the heat to medium, add the garlic and sauté continuously for about another two minutes.
2. Add the chicken broth and scrape to deglaze the bottom and then add the Italian seasoning, pepper and beans. Bring the mixture to a boil, then reduce the heat and simmer for five minutes.
3. Separate out and blend two cups of the soup mixture until smooth and creamy and then return that to the pot. Simmer a final five minutes, remove the soup from heat and add the spinach. Continue to stir until the spinach wilts down.
4. Serve with crusty bread or whole grain crackers.
Nutritional Information
Calories:227 (15% from fat)
Fat:3.9g (sat 1.2g,mono 1.3g,poly 1.2g)
Protein:18.1g
Carbohydrate:30.8g
Fiber:6.7g
Cholesterol:26mg
Iron:3.5mg
Sodium:750mg
Calcium:112mg
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