Sausage and Bean Soup is a meal in a bowl and the best part is that it can be prepared in minutes. This makes a large amount, so plan on leftovers. Your family will especially like the spicy flavor and the fresh cilantro.

Sausage and Bean Soup Prep Time: 15 min
Cook Time: 25 min
Ready In: 45 min

Servings: 8


1 pkg (16 oz) Low-fat Turkey Smoked Sausage
1 medium Onion chopped
4 can (about 15 oz each) Beans of your choice, drained and rinsed
(Beans that work well are: black, kidney, pinto, garbanzo, lima)
1 can (14.5 oz) Diced Tomatoes, not drained
(Sodium is figured for no added salt/reduced sodium)
2 cup Fat-free Chicken Broth
(Sodium is figured for no added salt/reduced sodium)
1 can (4 oz) diced Green Chilis
½ cup Salsa, thick and chunky
1 cup chopped Fresh Cilantro

Cut sausage into bite-size pieces.
In a large kettle, combine all ingredients except the cilantro. Bring to a boil. Reduce heat to low. Cover and simmer for 10 minutes.
Serve topped with cilantro.

Tips & Notes
One serving is an excellent source of fiber. This recipe is higher in sodium and should be limited by those on a low-sodium diet.
Beans are a nutritious choice for anyone — they’re low in fat, and offer protein and a variety of vitamins and minerals. But they may have extra benefits for people with diabetes because they’re also a source of soluble fiber.
Soluble fiber binds to carbohydrates and slows their digestion and absorption all the way from belly to bloodstream
This slow rise helps prevent wide swings in blood glucose levels. Soluble fiber may also help lower total and LDL (bad) cholesterol levels, which are risk factors for heart disease — a concern for folks with diabetes, who are at increased risk.
Keep in mind that beans are still carbohydrates, so you’ll need to factor them into your daily meal planning and carb counting. And when using canned beans, rinse and drain them to remove up to 40 percent of the sodium.

Nutritional Information Per Serving
Calories: 261
Total Fat: 6g
Saturated Fat: 2g
Cholesterol: 40mg
Sodium: 880mg
Total Carbohydrates: 38g
Dietary Fiber: 12g
Sugars: 8g
Protein: 19g


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Filed under: Diabetes

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