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Recipe Category / Legumes / Beans
Navy Bean Sausage Soup
Method

A delicious wintery soup… perfect to warm up a cold day!!

  • Soak the beans in a generous amount of water along with 2 pinches of salt, for 8-12 hours.
  • Drain. Fill a pot with cold water, add the beans. Bring to a boil and boil for 5 minutes.
  • Drain again and set aside.
  • Sauté the tomato paste in a pan over high heat, for a few minutes.
  • Transfer tomato paste to a small bowl and set aside.
  • Wipe pan down with some paper towels and place back on heat. Sauté the onion and garlic with 1 tablespoon of olive oil until golden. When ready, remove and set aside.
  • Add a small amount of olive oil to the pan. Add the sausage, celery and carrot. Sauté until the sausage is golden and the vegetables soften a little.
  • Fill a pot with 2 liters of water. Add the bouillon cube, aromatics, tomato paste, onion, garlic, carrots and celery.
  • Cover pot halfway and simmer for about 1 hour over low heat, without stirring.
  • Check soup form time to time and add more water if necessary. If you do need to add more water make sure it is boiling water, so that you don’t interrupt the boiling process.
  • Add salt when the soup is almost done.
  • Add the sausage and some olive oil and serve.

 

Tip
Always sauté tomato paste before using it in a recipe. It helps take away its bitterness.
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Nutritional
Chart

Nutrition information per portion

535
Calories (kcal)
27 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

15.0
Total Fat (g)
21 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.3
Saturated Fat (g)
16 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

67.0
Total Carbs (g)
26 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

13.5
Sugars (g)
15 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

27.5
Protein (g)
55 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

9.4
Fibre (g)
38 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.6
Sodium (g)
9 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.