Hearty soup just the ticket for winter
Thick, hearty soup makes a great winter dinner. I used to love coming home from school to a kitchen filled with the smell of a large pot of soup that had been simmering for hours.
I still love a really good bowl of soup, but don’t have hours to make it. This short-cut version takes only 25 minutes. It’s a whole meal in a bowl. The soup freezes well; if you have time, make double and you will have another meal ready.
This meal contains 576 calories with 26 percent of calories from fat.
Fred Tasker’s wine tip: I’d serve a zingy New Zealand sauvignon blanc.
—Low-fat chicken sausage can be used instead of turkey sausage.
—Keep the sausage in the refrigerator until ready to slice. It’s easier to cut when cold.
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 package low-fat turkey sausage (6 ounces needed), 1 package sliced carrots, 1 parsnip, 1 can red kidney beans, 1 can chickpeas, 1 package frozen baby lima beans, 2 cans low-sodium peeled whole tomatoes, 1 container fat-free, low-sodium chicken broth, 1 bottle ground cumin, 1 bottle chili powder
Staples: Olive oil, onion, salt and black peppercorns.
SAUSAGE AND THREE BEAN SOUP
6 ounces low-fat turkey sausage
3 teaspoons olive oil
1 cup sliced onion
1/2 cup sliced carrots
1/2 cup sliced parsnips
1 cup rinsed and drained canned red kidney beans
1 cup rinsed and drained canned chickpeas
1 cup frozen baby lima beans
4 cups canned low-sodium, peeled whole tomatoes including liquid
1 cup fat-free, low-sodium chicken broth
1 teaspoon ground cumin
2 teaspoons chili powder
Salt and freshly ground pepper
Cut sausage into 1/2-inch slices. Heat olive oil in a large saucepan over medium-high heat. Add sausage slices, onion, carrots and parsnips. Saute 3 minutes. Add kidney beans, chickpeas, lima beans, tomatoes, chicken broth, cumin and chili powder. Break up tomatoes with a spoon or knife and bring to a simmer. Simmer 15 minutes. Add salt and pepper to taste. Makes 2 servings.
Per serving: 576 calories (26 percent from fat), 16.5 g fat (3.2 g saturated, 7.6 g monounsaturated), 63 mg cholesterol, 37.6 g protein, 75.8 g carbohydrates, 20.5 g fiber, 897 mg sodium.