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Creamy Bean Soup with Salmon

Betty Crocker Kitchens
Updated Sep 20, 2016
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Satisfy your appetite with this sumptuous fiber-packed soup. From Prevention® Healthy Cooking.

Creamy Bean Soup with Salmon

  • Prep Time 15 min
  • Total 2 hr 40 min
  • Servings 6
  • Ingredients 13
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Ingredients

  • 1 cup navy beans, sorted and rinsed
  • 6 cups water
  • 2 1/2 cups water
  • 2 cups reduced-sodium chicken broth (from 32-oz carton)
  • 6 cloves garlic, finely chopped
  • 1 bay leaf
  • 2 teaspoons extra-virgin olive oil
  • 1/2 head cabbage, coarsely chopped
  • 1 large onion, chopped
  • 2 teaspoons extra-virgin olive oil
  • 1/2 lb skinned salmon fillet, cut into 1-inch pieces
  • 2 oz (2 thick slices) Canadian bacon, coarsely chopped
  • 1 tablespoon chopped fresh thyme

Instructions

  • Step 
    1
    In large saucepan or Dutch oven, heat beans and 6 cups water to boiling. Boil uncovered 2 minutes; remove from heat. Cover and let stand 1 hour. Drain.
  • Step 
    2
    In same saucepan, stir together the soaked beans, 2 1/2 cups water, the broth, garlic and bay leaf. Heat to boiling; reduce heat. Cover and simmer 50 minutes, stirring occasionally, or until beans are very tender. Discard bay leaf.
  • Step 
    3
    In blender or food processor, place one-third to one-half of mixture at a time. Cover; blend until smooth. Repeat with remaining soup. Return soup to saucepan and bring to a boil over medium heat. Cover to keep warm.
  • Step 
    4
    Meanwhile, in large nonstick skillet, heat 2 teaspoons of the oil over high heat. Add cabbage and onion. Cook, stirring frequently, 6 minutes or until lightly browned and onion is tender. Add to the soup
  • Step 
    5
    In same skillet, heat remaining 2 teaspoons oil over medium heat. Add salmon and bacon. Sprinkle with thyme. Cook, stirring gently, 3 minutes or until salmon is lightly browned and just opaque. Gently stir salmon mixture into soup.

Nutrition

260 Calories
7g Total Fat
19g Protein
29g Total Carbohydrate
4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
260
Calories from Fat
60
Total Fat
7g
11%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
25mg
9%
Sodium
340mg
14%
Potassium
680mg
19%
Total Carbohydrate
29g
10%
Dietary Fiber
10g
42%
Sugars
4g
Protein
19g
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
25%
25%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 1 1/2 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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