Sausage & 3 Bean Soup
all the fiber to combat cheese season
Happy Thursday, meal preppers! I know we’re all thinking about Christmas dinners, cookies, and gifts. But remember- Christmas is literally just ONE day next week. For all of those other days, you’re going to want an easy, healthy meal that you can feel really good about eating.
This Sausage & Three Bean Soup is cozy and comforting, but high in protein and full of veggies you’ll be craving. It’s super high in fiber too, to keep everything moving during the season of cheese.
Also, *ALERT!!!* most of my recipes are 4 servings, this one is 7!! Freeze a few servings so that after the holidays, when you’re exhausted and in a food coma, you’ll have a super healthy meal ready to defrost.
And the meal plan for this week is specially planned to accommodate for the holiday. If you’re not celebrating Christmas, check the notes under the plan!
MEAL PLAN AT A GLANCE
Meal Plan at a glance- Here’s an idea of how to build out a week of meals. You can swap things out, move things around- tailor it to your liking!
The full meal plan and grocery list are in a beautifully organized PDF at the bottom of this newsletter!
Not into these meals or the recipe for this week? You can always check out the archive of all previous recipes and meal plans here!
THE RECIPE
Sausage & 3 Bean Soup
Macros per serving:
350cal / 6g fat / 43g carbs / 15g fiber / 31g protein
Servings: 7 servings
Time: 40 minutes
Tools:
Cutting board
Knife
Large pot
Ingredients:
3 large carrots
3 sticks of celery
1/2 large onion or 1 small onion
1 tsp olive oil
1 lb ground sausage (chicken sausage, Italian sausage)
3 cans of beans (I used kidney, navy, and cannellini)
1 tbsp olive oil
6 oz potato
4 cloves garlic, minced
1 tbsp Italian herbs
1 can of fire roasted diced tomatoes
6 cups of chicken bone broth
2 bay leaves
1 tbsp red wine vinegar
1 cup chopped spinach
Instructions:
Chop the carrots, celery and onion.
Add the 1 tsp of oil to a large pot on medium high heat. Add the sausage and break apart as it cooks.
While it cooks, start draining and rinsing the cans of beans.
When the sausage is fully cooked, remove it from the pot into a separate bowl.
Add the 1 tbsp of oil, chopped carrots, celery and onion to the pot.
Let cook for 5 minutes while you chop the potato.
Add the minced garlic, potato, and Italian herbs. Cook for 2 minutes.
Add the beans, fire roasted tomatoes, bone broth, and bay leaves. Bring to a boil, then reduce to a simmer and add back the sausage.
Cook until the carrots and potatoes are cooked through, about 20 minutes.
Add the red wine vinegar and chopped spinach. If soup is too thick, add some water. Add salt to taste.
NOTES
If the soup is too thick, you can add more chicken broth or water
LAZY VERSION
Use pre chopped onions, carrots and celery
SUBSTITUTIONS
Make this vegan by omitting the sausage and using vegetable broth
Use any veggies you like! You can add in just about any chopped veggies in step 7.
Serve with some parmesan cheese if you want.
You can use sausage links instead of chicken sausage. Just slice them and brown them in step 2!
STORAGE
Allow everything to come to room temp and then store in airtight containers, like these.
This soup is freezer friendly! I like storing it in Souper Cubes.
REHEATING
Reheat for 2-3 minutes, stirring halfway through.
REDUCE FOOD WASTE
Leftover carrots and celery? Dip them in hummus or ranch for snacks!
Leftover spinach? Throw some in a salad or a smoothie, or freeze it for future smoothies! I just freeze it right in the bag.
GROCERY LIST
PRODUCE
1 cup chopped spinach
3 large carrots
3 sticks of celery
½ large onion or 1 small onion
6 oz potato
4 cloves garlic, minced
MEAT/DAIRY
1 lb ground sausage (chicken sausage, Italian sausage)
PANTRY
3 cans of beans (I used kidney, navy, and cannellini)
1 can of fire roasted diced tomatoes
6 cups of chicken bone broth
1 tbsp red wine vinegar
SPICES/STAPLES
2 bay leaves
1 tbsp Italian herbs
Salt
Pepper
Oil
MACROS
Per serving, 7 servings total.
350cal / 6g fat / 43g carbs / 15g fiber / 31g protein
If you want the PDF of the meal plan, all the recipes for the week and a complete grocery list, sign up as a paid subscriber!
