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Healthy Recipes

Bean with Turkey Sausage Soup

2 quarts or 8 servings

Ingredients

  • 1 lb. dried beans (pinto, kidney, and cannelloni, navy)
  • 3/4 lb. turkey or Canadian bacon
  • 1 Spanish sausage (chorizo) or turkey sausage, cut up
  • 3 green plantains cut in to 2½ inch pieces
  • 1 lb. cassava, washed, peeled, and diced
  • 2 and 2/3 quarts of water
  • 4 mashed garlic cloves
  • 2 med. onions, diced
  • 1 green bell pepper, diced
  • 1 T. chopped cilantro
  • 1 T. chopped parsley
  • Pinch of salt
  • ½ t. ground black pepper
  • 1 t. red wine vinegar
  • 2 t. sour orange juice or lemon juice
  • 3 t. Salt free tomato sauce
  • 4 T. peanut oil

Directions

1. Rinse beans well in a strainer under cold running water, and carefully sift through them to remove any stones or foreign particles.

2. Place beans in 6 quart stockpot fi lled with the water, and half of the bacon.

3. Bring to a boil, reduce to a simmer, partially covered, and cook approx. 45- 60 min.

4. Meanwhile in a skillet, or sauté (frying) pan, heat oil until hot over medium heat. Sauté all the ingredients together except cilantro, parsley, salt and pepper, in oil until browned.

5. Add sautéed mixture to the beans, and let simmer an additional 30 minutes until beans are tender.

6. Season if needed with salt and pepper, and garnish with chopped cilantro and parsley.

Nutritional Information – Per Serving 
Calories 493
Calories from Fat 189

Amount Per Serving

% Daily Value*

 

 

Total Fat 21.0g

32%

Saturated Fat 6.4g
Trans Fat 0.1g

32%

Cholesterol 80mg

27%

Sodium 490mg

20%

Total Carbohydrates 51.2g

17%

Dietary Fiber 5.4g
Sugar 13.7g

 

Protein 26.7g
Vitamin A 34%
Vitamin C 94%
Calcium 6%
Iron 16%

 

* Based on a 2000 Calorie Diet

Source: Woodhull Hospital / North Brooklyn Health Network 

 

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