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
Total cost: $11.84 / $2.96 per serve
(at time of publication)
Ingredients
- 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
Instructions
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 323cal
-
Kilojoules 1350kJ
-
Protein 36g
-
Total fat 11g
-
–Saturated fat 5g
-
Carbohydrates 20g
-
–Sugars 8g
-
Dietary fibre 10g
-
Sodium 930mg
-
Calcium 120mg
-
Iron 6mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
