Saturday, November 24, 2012

Cabbage, Red Potato, Navy Bean and Sausage Soup

Serving- about 3 overflowing cups
About (due to there is no way to judge how much meat, potatoes or beans will be in each scoop)
390 calories
5.5 g fat
14 g fiber
18 g protein

Reduce by 100 calories by omiting potatoes, this will also reduce fiber by 2 grams and protein by 3 grams

1 pound of dry Navy Beans

Soak in a large pot of water overnight, rinse and drain
Follow package directions to simmer until tender, about 1- 1 1/2 hours if soaked overnight.  (note, cook with a lid, but tilt the lid to vent so it does not boil over)

1 320z container organic vegetable broth
2-3 cups water
2 tbsp(s) minced garlic
2 tsp(s) pepper
1 tbsp bay leaves
1 tbsp basil
1 small package red potatoes, washed and chopped
4-5 stalks celery, washed and chopped
1 yellow onion, sliced in rings and rings cut in half

Simmer all of the above in a separate large pot with a lid for about 45 minutes to 1 hour or until potatoes are just about tender, add more water if the vegetables are not fully immersed

Add to following to the vegetable pot

2 tomatoes washed and diced
1 head of green cabbage washed and diced
1 package Turkey Smoked Sausage chopped into bite size pieces

Simmer on Medium Low for about 10 minutes or until all vegetables and potatoes are tender.

Taste as you simmer and add more of any of the seasonings to fit your preference.  Thyme and Bay Leaves can easily take over the flavor of the soup, so add slowly if you add additional seasoning.  Using Vegetable broth will reduce the sodium drastically, but you will need to offset by adding more sodium free seasonings.

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