As part of my attempt to do more prep work on the weekends to make eating healthy more likely during the week, I had soaked and cooked some cannellini and black beans. I used them along with some left over brown rice and veggies, Italian turkey sausage and fresh herbs to whip together a quick, healthy and filling soup. This made enough for the two of us for 2 meals plus plenty for the freezer.
Makes 8 servings each approximately 330 calories, 11 grams fat, 35 grams carbs, 7 grams fiber, 20 grams protein, 8 WW Points+
Ingredients:
5 links of Turkey Italian Sausage (I used mild, lean), cooked and cut in to bite size pieces
3 cups cooked brown rice (mine was left over brown rice with steamed broccoli and spinach)
6 cups liquid (I used vegetable stock)
2 cups cooked black beans, (soaked overnight and cooked per directions on bag with cumin, cilantro stems and bay leaves)
2 cups cooked cannellini beans, (soaked overnight and cooked per directions on bag with bay leaves, garlic and pepper)
½ tsp red pepper flakes (more to taste)
Salt and pepper to taste
3 TBSP coarsely chopped fresh herbs (I used rosemary and parsley)
2 TBSP butter
1 TBSP good quality balsamic vinegar
Sprinkle of grated parmesan cheese
Method:
Combine all ingredients except last 3 and let simmer until warmed through. Stir in the butter and balsamic and serve with a sprinkle of parmesan on top. Great with some crusty bread.
If you use canned beans, be sure add more herbs and/or spices (garlic, bay leave, cumin etc) in to the finished soup and let simmer a bit longer to give the flavors time to develop. You can skip the butter if you like (for 8 servings it’s only a bit). The butter and the touch of balsamic just gave the soup a nice velvety finish.
Do you have any soups in the freezer?
Printable Recipe
