Black and White Bean Sausage Soup

Bonus: It only takes 30 minutes. 

October 9, 2015
Black and White Bean Sausage Soup

Yes, sausage is high in fat, but here you need just a half pound of it to create a meaty-tasting soup while still keeping calories in check.

More: 8 Time-Saving Kitchen Tools for Faster Meal Prep


Stirring in pesto gives the broth a lovely color and adds richness. Sausage is often gluten-free, but supersensitive runners should check the package to be sure.

Black and White Bean Sausage Soup
(Makes 6 servings)
Per serving: 320 calories, 35 g carbs, 7 g fiber, 18 g protein, 13 g total fat, 3 g saturated fat, 511 mg sodium

2 tablespoons extra-virgin olive oil
3 cups (14 ounces) prediced mirepoix*
3 cloves garlic, chopped
4 cups reduced-sodium chicken broth
2 red potatoes, cut into 1/2-inch cubes
1/2 pound Italian sausage, casings removed
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) white beans, drained and rinsed
3 tablespoons pesto

1. In a 4-quart pot, heat 1 tablespoon of the oil over medium heat. Add the mirepoix and garlic. Cook for 4 to 5 minutes, stirring often, until fragrant and softened.

2. Add the broth and potatoes, increase the heat to high, and bring to a boil. Reduce the heat to medium-low and simmer for 10 minutes, or until the potatoes are just about soft.

3. Meanwhile, in a medium skillet, heat the remaining tablespoon oil over medium heat. Add the sausage and cook for 5 to 7 minutes, until no longer pink. Drain well.

4. To the soup pot, add the sausage, black and white beans, and pesto. Stir to combine. Simmer another 7 to 10 minutes, or until heated through.

* Quick tip: Don't have mirepoix on hand? Substitute 1 diced onion, 2 or 3 diced carrots, and 2 or 3 diced celery stalks.


Adapted from Runner's World Meals on the Run