Healthy Low Fat Sweet Potato & Cannellini Bean Soup Recipe
Ingredients
- 1 lb. Sweet Potatoes, peeled
- 1 Apple, peeled and cored
- 2 Scallions, chopped
- 2 tbsp. Fresh Sage, chopped
- 2½ c. Water
- 2 c. 2% Milk
- 2 c. Vegetable Broth
- 1-15oz. Can Cannellini Beans, rinsed
- Serving size: 1 cup Calories: 130 Fat: 1g Carbohydrates: 26g Sugar: 8g Sodium: 842mg Fiber: 6g Protein: 6g Cholesterol: 5mg
View Full Recipe at Carrie's Experimental Kitchen
Adding to Planner
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 2459g | |
| Calories 1036 | |
| Calories from Fat 173 | 17% |
| Total Fat 19.3g | 24% |
| Saturated Fat 10.1g | 40% |
| Trans Fat 0.0g | |
| Cholesterol 49mg | 16% |
| Sodium 3542mg | 148% |
| Potassium 3040mg | 87% |
| Total Carbs 175.81g | 47% |
| Dietary Fiber 36.3g | 121% |
| Sugars 64.44g | 43% |
| Protein 44.33g | 71% |
%20that%20had%20completely%20degenerated%20(there%20was%20no%20fluid%20%20or%20cushion%20around%20the%20discs)%20which%20was%20causing%20the%20bones%20to%20hit%20the%20nerve%20endings%20that%20control%20the%20movements%20and%20functions%20in%20his%20lower%20body.%20If%20he%20didn%E2%80%99t%20have%20surgery%20soon,%20he%20could%20become%20a%20paraplegic.%20Of%20course%20that%20meant%20no%20activity%20that%20could%20cause%20sudden%20movements%20of%20his%20head%20either,%20so%20he%20had%20to%20wear%20a%20neck%20brace%20the%20surgery%20any%20time%20he%20wasn%E2%80%99t%20driving%20in%20the%20car%20and%20jet%20skiing%20on%20vacation%20in%20late%20July%20was%20totally%20out%20of%20the%20question.%3C/p%3E%3Cp%3EThat%20brings%20me%20back%20to%20this%20soup.%20Like%20I%20mentioned%20earlier,%20the%20doctor%20said%20that%20protein%20helps%20with%20healing%20by%20building%20new%20cells%20and%20repairing%20injured%20ones.%20I%20made%20this%20recipe%20low%20fat%20so%20that%20it%20was%20a%20bit%20healthier,%20yet%20was%20still%20high%20in%20protein,%20fiber%20and%20vitamins%20and%20minerals%20like%20A,%20C,%20calcium%20and%20iron%20to%20help%20with%20his%20healing%20process.%20Not%20to%20mention%20it%20had%20to%20be%20creamy%20and%20smooth%20so%20that%20he%20could%20drink%20it%20since%20his%20throat%20was%20pretty%20sore;%20especially%20for%20the%20first%20week%20after%20the%20surgery.%3C/p%3E%3Cp%3ETo%20make%20this%20Low%20Fat%20Sweet%20Potato%20&%20Cannellini%20Bean%20Soup,%20I%20boiled%20sweet%20potatoes,%20water,%20apples,%20scallions%20and%20sage%20until%20the%20potatoes%20were%20soft.%20Next,%20I%20added%20milk,%20vegetable%20broth%20and%20the%20cannellini%20beans;%20then%20blended%20it%20together%20with%20my%20hand%20held%20blender.%20%20If%20you%20don%E2%80%99t%20have%20a%20hand%20held%20blender,%20pour%20the%20ingredients%20into%20a%20regular%20blender%20and%20pulse%20until%20smooth,%20but%20make%20sure%20you%20hold%20a%20towel%20on%20top%20of%20the%20lid%20in%20case%20it%20pops%20off%20due%20to%20the%20heat%20so%20you%20don%E2%80%99t%20burn%20your%20hands.%3C/p%3E%3Cp%3EMy%20husband%20LOVED%20this%20soup%20and%20said%20it%20was%20delicious%20and%20really%20filled%20him%20up.%20It%20would%20be%20perfect%20for%20lunch,%20dinner%20or%20even%20served%20as%20a%20starter%20for%20your%20Thanksgiving%20meal.%20~Enjoy!%3C/p%3E%3Cp%3EHealthy%20Low%20Fat%20Sweet%20Potato%20and%20Cannellini%20Bean%20Soup%3C/p%3E%3Cp%3EAuthor:%20Carrie's%20Experimental%20Kitchen%3C/p%3E%3Cp%3ERecipe%20type:%20Soup%3C/p%3E%3Cp%3ECut%20the%20sweet%20potatoes%20and%20apple%20into%20cubes%20and%20add%20to%20a%20large%20pot%20along%20with%20the%20scallions,%20sage%20and%20water.%20Bring%20to%20a%20boil%20and%20cook%20until%20the%20potatoes%20and%20apples%20are%20soft;%20approximately%2020%20minutes.%3C/p%3E%3Cp%3EWhile%20the%20potatoes%20are%20cooking,%20add%20the%20milk%20and%20vegetable%20broth%20to%20a%20small%20pot%20and%20heat%20until%20warm,%20just%20below%20boiling%20so%20the%20milk%20doesn't%20curdle.%20Set%20aside.%3C/p%3E%3Cp%3EAdd%20the%20hot%20liquid%20and%20the%20cannellini%20beans%20to%20the%20potato%20mixture.%20Using%20a%20handheld%20blender,%20blend%20the%20soup%20until%20it%20is%20smooth%20and%20creamy.%3C/p%3E%3Cp%3E*If%20you%20don't%20have%20a%20handheld%20blender,%20pour%20the%20ingredients%20into%20a%20regular%20blender%20and%20pulse%20until%20smooth.%20Make%20sure%20you%20hold%20a%20towel%20on%20top%20of%20the%20lid%20in%20case%20it%20pops%20off%20due%20to%20the%20heat%20so%20you%20don't%20burn%20your%20hands.%3C/p%3E%3Cp%3EServing%20size:%201%20cup%20Calories:%20130%20Fat:%201g%20Carbohydrates:%2026g%20Sugar:%208g%20Sodium:%20842mg%20Fiber:%206g%20Protein:%206g%20Cholesterol:%205mg%3C/p%3E%3Cp%3E3.5.3208%3C/p%3E%3Cp%3EWhat%20is%20your%20favorite%20Fall%20soup?%20Here%20are%20some%20of%20mine:%3C/p%3E%3Cp%3ECreamy%20Roasted%20Mushroom%20&%20Garlic%20Soup%3C/p%3E%3Cp%3EHearty%20Beef%20Noodle%20Soup%3C/p%3E%3Cp%3ECarrot%20&%20Sage%20Soup%3C/p%3E%3Cp%3ETurkey%20Orzo%20Soup%3C/p%3E%3Cp%3EThis%20post%20includes%20links%20to%20my%20affiliate%20account%20at%20Amazon.com%20where%20Carrie%E2%80%99s%20Experimental%20Kitchen%20earns%20a%20few%20cents%20on%20the%20dollar%20when%20readers%20purchase%20the%20items%20I%20recommend.%20Thank%20you%20for%20supporting%20Carrie%E2%80%99s%20Experimental%20Kitchen%20when%20you%20shop%20at%20Amazon.%3C/p%3E){kind=link}