Creamy Bean Soup with Salmon

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

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 250
Fat 6g
Saturated Fat 1 1/2g
Sodium 350mg

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 250
Calories from Fat: 60),

% Daily Value

Total Fat: 6g; 6%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 30mg; 30%;
Sodium: 350mg; 350%;
Total Carbohydrate: 29g; 29%
(Dietary Fiber 10g 10% Sugars 4g 4% ),
Protein: 19g; 19%

% Daily Value*:

Vitamin A: 2%;
Vitamin C: 25%;
Calcium: 10%;
Iron: 15%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

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 Progresso® 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.

Did You Know?

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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

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We calculated the nutrition of this recipe at the time it was created on 10/23/2008. NOTE: We do not include optional ingredients in our calculations.