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Wednesday, November 06, 2013

Recipe: North Woods Bean Soup

I love bean soups and this recipe with turkey kielbasa looks fabulous. Putting it on my list. Remember, WLS portions are 1 cup each. Follow the liquid restrictions so your body has time to absorb all the nutrients from the fresh healthy ingredients. Enjoy!

Shared from Cooking Light via My Recipes: North Woods Bean Soup

North Woods Bean Soup

Adding turkey kielbasa lends this hearty soup recipe a rich, slow-simmered flavor even though it takes just 25 minutes to make.
Cooking Light JANUARY 2002
  • Yield: 5 servings (serving size: about 1 1/2 cups)
  • Total:25 Minutes


  • Cooking spray
  • 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.

Recipe Time

Total: 25 Minutes

Nutritional Information

Amount per serving (1 1/2 cup per serving)
  • Calories: 227
  • Calories from fat: 15%
  • Fat: 3.9g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 1.2g
  • Protein: 18.1g
  • Carbohydrate: 30.8g
  • Fiber: 6.7g
  • Cholesterol: 26mg
  • Iron: 3.5mg
  • Sodium: 750mg
  • Calcium: 112mg

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