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Creamy Bean Soup with Salmon

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Satisfy your appetite with this sumptuous fiber-packed soup. From Prevention Healthy Cooking.

  • Prep Time 15 min
  • Total Time 2 hr 40 min
  • Servings 6

Ingredients

1
cup navy beans, sorted and rinsed
6
cups water
2 1/2
cups water
2
cups reduced-sodium chicken broth (from 32-oz carton)
6
cloves garlic, finely chopped
1
bay leaf
2
teaspoons extra-virgin olive oil
1/2
head cabbage, coarsely chopped
1
large onion, chopped
2
teaspoons extra-virgin olive oil
1/2
lb skinned salmon fillet, cut into 1-inch pieces
2
oz (2 thick slices) Canadian bacon, coarsely chopped
1
tablespoon chopped fresh thyme

Directions

  • 1 In large saucepan or Dutch oven, heat beans and 6 cups water to boiling. Boil uncovered 2 minutes; remove from heat. Cover and let stand 1 hour. Drain.
  • 2 In same saucepan, stir together the soaked beans, 2 1/2 cups water, the broth, garlic and bay leaf. Heat to boiling; reduce heat. Cover and simmer 50 minutes, stirring occasionally, or until beans are very tender. Discard bay leaf.
  • 3 In blender or food processor, place one-third to one-half of mixture at a time. Cover; blend until smooth. Repeat with remaining soup. Return soup to saucepan and bring to a boil over medium heat. Cover to keep warm.
  • 4 Meanwhile, in large nonstick skillet, heat 2 teaspoons of the oil over high heat. Add cabbage and onion. Cook, stirring frequently, 6 minutes or until lightly browned and onion is tender. Add to the soup
  • 5 In same skillet, heat remaining 2 teaspoons oil over medium heat. Add salmon and bacon. Sprinkle with thyme. Cook, stirring gently, 3 minutes or until salmon is lightly browned and just opaque. Gently stir salmon mixture into soup.

Nutrition Info

The Quick Take:

  • Calories 260
  • Fat 7g
  • Saturated Fat 1 1/2g
  • Sodium 340mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
25mg
25%;
Sodium
340mg
340%;
Total Carbohydrate
29g
29%
(Dietary Fiber
10g
10%
  Sugars
4g
4%
),
Protein
19g
19%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
25%;
Calcium
10%;
Iron
15%;
Exchanges:
1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 1 1/2 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Legumes are loaded with plenty of fiber--the soluble kind. Start slowly so you have time to get used to added fiber in your diet.

Stop Dieting and Lose Weight from Prevention® (2003) p. 110

Ratings & Reviews

©Copyright 2009, Rodale, Inc.
We calculated the nutrition of this recipe at the time it was created on 12/04/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
25mg
25%;
Sodium
340mg
340%;
Total Carbohydrate
29g
29%
(Dietary Fiber
10g
10%
  Sugars
4g
4%
),
Protein
19g
19%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
25%;
Calcium
10%;
Iron
15%;
Exchanges:
1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 1 1/2 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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