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Creamy Bean Soup with Salmon

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Creamy Bean Soup with Salmon
  • Prep Time 15 min
  • Total Time 2 hr 40 min
  • Servings 6
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Satisfy your appetite with this sumptuous fiber-packed soup. From Prevention® Healthy Cooking.

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.
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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

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
11%
(
Saturated Fat
1 1/2g
7%
,
Trans Fat
0g
)
Cholesterol
25mg
9%
Sodium
340mg
14%
Potassium
680mg
19%
Total Carbohydrate
29g
10%
(
Dietary Fiber
10g
42%
,
Sugars
4g
)
Protein
19g
Daily Value*:
Vitamin A
4%
4%
Vitamin C
25%
25%
Calcium
10%
10%
Iron
15%
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 Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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