Navy Bean, Spinach and Kielbasa Soup

Here’s a richly flavorful, very hearty, main course soup. Adding turkey kielbasa (sausage) and beans creates a slow-simmered flavor even though it takes just 25 minutes to make. It’s loaded with protein and contains an astounding 14 grams of fiber per serving! Each bowl has 356 calories, 9 grams of fat and 4 Weight Watchers Freestyle SmartPoints.

Prep Time 15 minutes

Cook Time: 25 minutes


1½ cups onions, diced

1 cup carrots, diced

1 cup celery, diced

1 teaspoon olive oil

1 (13 oz) pkg. Hillshire Farms Turkey Smoked Sausage or Turkey Polska Kielbasa, see shopping tips

1 tablespoon fresh garlic, minced

¼ cup dry white wine or chicken broth

4 cups reduce-sodium chicken broth, divided

1 (14.5 oz.) can diced tomatoes

2 (15 oz) cans navy beans (white beans), rinsed and drained

1 teaspoon dried Italian seasonings

⅛ teaspoon red pepper flakes, if desired

1 bay leaf

2 cups fresh spinach leaves, loosely packed

Black pepper, to taste


1. In a microwave-safe bowl, add onions, carrots and celery. Cook in microwave for 4-5 minutes to soften. Set aside.

2. Add 1 can of rinsed and drained beans to a blender with 1 cup chicken broth. Puree until smooth. Set aside.

3. Cut kielbasa (sausage) into 4’s to create bite-size pieces. In a large nonstick pan or pot, heat 1 teaspoon olive oil. Add kielbasa pieces and cook over medium heat about 2–3 minutes to brown. Transfer to paper towel lined plate. Set aside.

4. In the same pan, add softened onions, carrots, celery and garlic. Sauté for 2 minutes. Stir often. Stir in wine to deglaze pan and simmer until nearly evaporated, 1-2 minutes. Stir often. Add in Kielbasa pieces, 3 cups chicken broth, tomatoes, beans, pureed beans and Italian seasoning, red pepper flakes, bay leaf; and a little black pepper. Bring to a boil, lower heat and simmer uncovered, 12 minutes. Stir in fresh spinach leaves. Simmer 2 additional minutes. Remove bay leaf.

Makes 5 main course servings. Each serving,1½ cups.

Skinny Finds
I recently discovered a wonderful website called Cooking The Stone. It’s a very useful resource for buying kitchen appliances, gadgets and such. They do fabulous reviews, extremely thorough. Since soups are typically made in a large pot on the stove-top, I found their article on choosing the best cookware for gas stoves to be very helpful. Check it out!

Food Facts

Navy beans also known as Yankee beans are small and white. Interesting enough, in most supermarket’s the cans are not marked navy beans. You can easily use white beans or cannellini beans instead.

Kielbasa is a type of highly seasoned Polish sausage. Turkey kielbasa is hardwood smoked, it has a great taste and texture with less fat – 65% less fat than smoked pork and beef kielbasa*. It comes fully cooked so prep time is minimal. It’s also gluten free.

Shopping Tips

Look for Hillshire Turkey Polska Kielbasa or Hillshire Farms Turkey Smoked Sausage or use your favorite.  I used Hillshire Farms Turkey Smoked Sausage. Each 2 oz serving has 80 calories, 5g fat, 1.5g sat fat, 35mg chol, 3g carbs, 6g prot, 0g fiber, 500mg sod, 0g fiber

Weight Watchers Freestyle SmartPoints 4
Weight Watchers SmartPoints 8
Weight Watchers POINTS PLUS 9

SKINNY FACTS: for 1 bowl (1½ cups)
356 calories, 9g fat, 2g sat. fat, 39mg chol, 27g pot, 51g carbs, 1,225mg sod, 14g fiber, 7g sugar
FACTS: for FreeStyle SmartPoints
145 calories, 2g sat. fat, 14g protein, 2g sugar