How to make BlackBean and Sausage Soup
Prep
time: 15 minutes | Cook time: 20 minutes | Serves 4 to 8
2 (15-ounce / 425-g) cans low-sodium black beans,
drained and rinsed
2½ cups low-sodium chicken, beef, or turkey broth
Olive oil cooking spray
2 cups diced onion
2 garlic cloves, minced
1 teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
¼–½ teaspoon hot sauce
1 (16-ounce / 454-g) package frozen chopped spinach or kale, thawed
8 ounces (227 g) turkey kielbasa, diced
½ cup reduced-fat sour cream (optional)
2½ cups low-sodium chicken, beef, or turkey broth
Olive oil cooking spray
2 cups diced onion
2 garlic cloves, minced
1 teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
¼–½ teaspoon hot sauce
1 (16-ounce / 454-g) package frozen chopped spinach or kale, thawed
8 ounces (227 g) turkey kielbasa, diced
½ cup reduced-fat sour cream (optional)
1. Pour 1 cup black beans and ½ cup broth into
blender. Blend until
smooth.
smooth.
2. Spray a large pot or Dutch oven with
cooking spray and
heat over medium-high heat until shimmering.
heat over medium-high heat until shimmering.
3.
Sauté onion and garlic until soft but not browned, about 5
minutes.
4. Add bean purée, whole beans, remaining broth, seasonings, hot
sauce, and spinach and bring to a boil. Lower heat, cover, and simmer
for 15 minutes, stirring occasionally.
5. Stir in kielbasa and cook,
stirring, for 5 minutes.
6. Ladle into bowls or mugs and top with sour cream,
if desired.
Per
Serving
calories: 254; fat: 5g ; protein: 21g; carbs: 32g; fiber: 13g ; sugar: 3g;
sodium: 525mg
calories: 254; fat: 5g ; protein: 21g; carbs: 32g; fiber: 13g ; sugar: 3g;
sodium: 525mg
