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Italian Sausage Black Bean Soup

Yield 8 (1-cup) servings.

Ingredients

  • 6 ounces Italian-flavored turkey sausage
  • 3/4 cup chopped onion
  • 1/2 cup chopped carrot
  • 1/3 cup chopped celery
  • 2 cloves garlic, minced
  • 3 (15-ounce) cans black beans, drained
  • 2 (10 1/2-ounce) cans low-sodium chicken broth
  • 1 (14 1/2-ounce) can no-salt-added whole tomatoes, drained and coarsely chopped
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons no-salt-added tomato paste
  • 1 tablespoon fresh lime juice
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • 1/2 cup nonfat sour cream alternative
  • Fresh cilantro leaves (optional)

Nutrition Information

  • calories 223
  • caloriesfromfat 23 %
  • fat 5.7 g
  • satfat 1.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 14.5 g
  • carbohydrate 29.9 g
  • fiber 0.0 g
  • cholesterol 19 mg
  • iron 0.0 mg
  • sodium 553 mg
  • calcium 0.0 mg

How to Make It

  1. Crumble sausage in a Dutch oven; add onion, carrot, celery, and garlic. Cook over medium-high heat 5 minutes or until sausage is browned and vegetables are tender, stirring frequently. Add 2 cans black beans, chicken broth, and next 7 ingredients.

  2. Place remaining 1 can black beans in a bowl; mash with a fork, and add to soup mixture. Bring to a boil; reduce heat, and simmer, uncovered, 30 minutes or until thickened. Ladle soup into individual bowls. Top each serving with 1 tablespoon sour cream. Garnish with fresh cilantro leaves, if desired.

Light and Luscious