Healthy Black Bean and Sausage Soup (Instant Pot or Crock-Pot)


This main course soup makes your whole house smell incredible! To give it its thick consistency, you puree most of the black beans. With all these beans, this soup contains an astounding 15 grams of fiber per serving! Each very hearty serving has 342 calories, 9 grams of fat and only 1 Blue WW Freestyle SmartPoints and 1 Green. With only 1 Freestyle point, this is a dream come true!

Prep Time: 15 minutes

Cook Time: 25 minutes for Instant-Pot and 6 hours for Crock-Pot


Ingredients for Soup:

1 cup onions, chopped

1 cup celery, chopped

1 cup carrots, chopped

1 cup red bell peppers, chopped

2 teaspoons garlic, minced

1 (32 oz) container or 2 (14 oz) can reduced-sodium chicken broth

3 (14 ½ oz) cans black beans, drained and rinsed

3 cooked chicken sausages, cut into 4’s, see shopping tips

1½ cups frozen corn, thawed

1 cup salsa (I like Pace Chunky Medium Salsa)

¾ teaspoon ground cumin

½ teaspoon chili powder


Ingredients for Topping: Optional

Fat-free sour cream or fat-free plain yogurt


Instructions

1. Add onions, celery, carrots and red bell peppers to a large bowl. Cook in microwave for 4 minutes to soften. Add 2 cans of beans to a blender. Puree until smooth.

2. For Instant Pot: Preheat instant pot. Once heated, coat inside bowl with cooking spray. Add softened vegetables, garlic and sauté for 3 minutes. Stir in broth, pureed beans, remaining 1 can of beans, sausages, corn, salsa, cumin and chili powder. Mix well. Close vent and cook on high pressure for 20 minutes. When done, open vent.

3. For Crock-Pot: Add softened vegetables and garlic to a crock-pot. Stir in broth, pureed beans, remaining 1 can of beans, sausages, corn, salsa, cumin and chili powder. Cook on low for 6 hours and on high for 3 hours.

4. Ladle soup into bowls and top each with a dollop of sour cream or yogurt, if desired. This soup freezes great!

Makes 10 cups total servings. Each serving 1⅔ cups.


Healthy Benefits

Black beans really pack a punch when it comes to protein and fiber.  On average, each cup has about 15 grams of both protein and fiber.

Salsa is not only taste good, it’s good for you. Low in cholesterol, fat and calories, it’s a great way to add flavor to even the dullest of dishes.


Shopping Tips

Trader Joe’s carries a terrific selection of reduced-fat chicken sausages.  I love their garlic herb but they sell other varieties such as, chicken apple, spicy Italian, and spicy jalapeño.  Each 12 oz package contains 4 fully cooked sausages.  The garlic herb contains 130 calories, 7g fat, 17g protein, 0g carbs, 0g fiber, 510mg sodium, 0g sugar.

If you don’t have a Trader Joe’s in your town, look for other reduced-fat brands in your supermarket.  Most of these sausages have from 6-8 grams of fat each. I also like Brat Han’s line of healthy, fully cooked sausages sold at Whole Foods. Jody Maroni’s Smoked Chicken Apple Sausages would also work for this recipe. Or, use your favorite fully cooked sausages.

WW Freestyle SmartPoints 1-Blue
WW SmartPoints 1-Green

WW Points Plus 10

SKINNY FACTS: for 1 main course serving (1⅔ cups)
342 calories, 9g fat, 1g sat. fat, 33mg chol, 25g protein, 61g carbs, 1,297mg sod, 15g fiber, 10g sugar
FACTS: for Freestyle SmartPoints
65 calories, 1g sat. fat, 9g protein, 0g sugar

Comments

  1. this sounds terrific; can’t wait to try, BUT I am looking online for those Trader Joe’s chicken sausages you refer to in your shopping tips, and the item is not found on the website. My Trader Joe’s is almost an hour away and I would hate to make the trip all for naught. Is it in fact a Trader Joe’s product, or another brand name? Do you think it is only local to you? Would like to find as I like the lower calorie/fat content.

  2. Wondering why this takes 6 hours in the crockpot, or even 3 hours, if everything is already cooked? Maybe an hour on the stove would do it.

  3. Sounds absolutely wonderful. I already had black beans and salsa on my grocery list. I’ve just climbed back on the WW ‘wagon’ and will definitely be trying this. Thanks Nancy Dear. XO

  4. It does seem like a lot of time but I cooked mine on high heat for 3 hours. Some crock-pot will vary on the cook time. You could easily cook this soup on your stovetop in an hour Anne.
    Enjoy!
    My best,
    Nancy

  5. Mary Ellen, I used Trader Joe’s cooked garlic herb chicken sausages. I’ve been buying them for years and they always carry them. I even buy several packages and store them in my freezer. They taste great on a wheat bun or to add to soups, chili and such.
    Best of luck,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!