North Woods Bean Soup

Gluten Free
Dairy Free
Very Healthy
Health score
83%
North Woods Bean Soup
25 min.
5
307kcal

Suggestions

Ingredients

  • cup baby carrots halved
  • ounce baby spinach leaves fresh
  • 0.5 teaspoon pepper black
  • 31.6 ounce cannellini beans drained and rinsed canned
  • cups less-sodium chicken broth fat-free
  •  garlic cloves minced
  • 0.5 teaspoon penzey's southwest seasoning dried italian
  • cup onion chopped
  • ounces turkey kielbasa halved lengthwise cut into 1/2-inch pieces

Equipment

  • food processor
  • frying pan
  • sauce pan
  • blender

Directions

  1. Heat a large saucepan coated with cooking spray over medium-high heat.
  2. Add carrots, onion, garlic, and kielbasa; saut 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes.
  3. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
  4. Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes.
  5. Remove soup from heat.
  6. Add the spinach, stirring until spinach wilts.

Nutrition Facts

Calories307kcal
Protein27.52%
Fat13.37%
Carbs59.11%

Properties

Glycemic Index
25.2
Glycemic Load
0.95
Inflammation Score
-10
Nutrition Score
32.04739134208%

Flavonoids

Luteolin
0.26mg
Isorhamnetin
1.6mg
Kaempferol
2.38mg
Myricetin
0.15mg
Quercetin
7.87mg

Nutrients percent of daily need

Calories:306.63kcal
15.33%
Fat:4.7g
7.23%
Saturated Fat:1.76g
10.99%
Carbohydrates:46.76g
15.59%
Net Carbohydrates:35.43g
12.88%
Sugar:4.28g
4.76%
Cholesterol:21.04mg
7.01%
Sodium:1273.01mg
55.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.76g
43.53%
Vitamin K:168.76µg
160.72%
Vitamin A:6782.64IU
135.65%
Manganese:1.19mg
59.58%
Folate:229.65µg
57.41%
Iron:8.21mg
45.6%
Fiber:11.33g
45.33%
Phosphorus:372.64mg
37.26%
Magnesium:136.93mg
34.23%
Vitamin C:27.37mg
33.17%
Potassium:1068.76mg
30.54%
Selenium:21.07µg
30.1%
Vitamin B6:0.52mg
25.79%
Vitamin B1:0.35mg
23.27%
Copper:0.46mg
22.75%
Vitamin B3:3.74mg
18.72%
Vitamin B2:0.3mg
17.6%
Calcium:166.04mg
16.6%
Zinc:2.35mg
15.64%
Vitamin B5:0.89mg
8.92%
Vitamin B12:0.53µg
8.9%
Vitamin E:0.77mg
5.15%
Source:My Recipes