Bangers and silver beet soup

Try this low-calorie, lower-carb sausage and silver beet soup that's also high in iron and fibre. Its small ingredients list means you should have most of what you need handy in the pantry, fridge and garden.

Serves: 4

Time to make: 45 mins

Ingredients

More weights & measures

375g (about 6) lean, spicy beef sausages
1 red onion, thinly sliced
2 cloves garlic, crushed
2 x 400g cans no-added-salt diced tomatoes
400g can cannellini beans, rinsed
2 cups silver beet, trimmed and finely shredded

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Instructions

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1 Heat a large saucepan over a medium-high heat. Add sausages. Cook for 5-7 minutes or until cooked through. Remove from pan. Cool slightly and thinly slice.

2 Place onion and garlic in saucepan. Cook, stirring, for 5 minutes until vegetables soften. Add tomatoes, 2 cups water and beans. Bring to the boil. Reduce heat to medium. Simmer, uncovered, for 10-15 minutes until soup thickens slightly.

3 Return sausages to pan with shredded silver beet. Cook for 1-2 minutes until sausages are heated through and silver beet wilts. Season to taste.

Serving suggestion

Serve with bread rolls (suggested serving: 1 wholegrain bread roll).

Variations

Any lean sausages would work here – try pork and fennel or chicken and herb.
Make it gluten free: Check sausages are gluten free.

Nutrition Info (per serve)

Calories 323 cal

Kilojoules 1350 kJ

Protein 36 g

Total fat 11 g

Saturated fat 5 g

Carbohydrates 20 g

Sugar 8 g

Dietary fibre 10 g

Sodium 930 mg

Calcium 120 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.