Source: Cooking Light, J/F 2002.
Pureeing some of the soup lends body to the dish. Stir in fresh spinach after the soup is removed from heat so it won't overcook and lose its bright color.
1 cup baby carrots, halved
1 cup chopped onion
2 garlic cloves, minced
7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
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
Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.
Yield: 5 servings (serving size: about 1 1/2 cups)
NUTRITION PER SERVING: CALORIES 227(15% from fat); FAT 3.9g (sat 1.2g,mono 1.3g,poly 1.2g); PROTEIN 18.1g; CHOLESTEROL 26mg; CALCIUM 112mg; SODIUM 750mg; FIBER 6.7g; IRON 3.5mg; CARBOHYDRATE 30.8g
My notes: This soup is easy, nutritious and delicious. I love that the sausage makes you feel like you're cheating - it makes the soup hearty and full of flavor. Both of my boys really love this soup too - always a plus when you can please adults and kids alike.
I cook this soup with a different process than written by Cooking Light. My modifications are to accomodate the fact that pureeing the sausage doesn't appeal to - I'd rather have more to bite into - while on the other hand, I'd rather NOT have bits of carrot to bite into.
So, I start out with some olive oil (no cooking spray for my non-stick pans) and saute the onions, garlic and carrot. I then add the broth and spices and simmer until the carrot is soft. I then puree the whole mixture along with about a 1/2 can of beans. The carrots lend a very nice color to the broth and I can have the nutrition of carrots without the taste I don't care for. After pureeing, I add the beans and sausage and simmer for about 10 minutes, adding the spinach at the very end.
I talked about this recipe HERE and HERE.