Рецепт Healthy Low Fat Sweet Potato & Cannellini Bean Soup
This Sweet Potato & Cannellini Bean Soup is deliciously creamy and so flavorful. It’s packed with so many essential healthy nutrients, it will be your new favorite Fall soup.
Last month my husband underwent ACDF surgery, other wise known as Anterior Cervical Discectomy and Fusion, to help fuse two discs in his neck. I’ll explain a little more about that, but because they make the incision in the front of the neck, swallowing solid food is a little hard to do afterwards. The doctor recommended high protein foods to assist with the healing process, at the same time the food needed to be soft, so I wanted to try making a healthy, filling, protein and vitamin enriched soup for him to eat and created this Low Fat Sweet Potato & Cannellini Bean Soup.
For over a year, my husband had been having back issues with numbness in his arms and legs. He was even hospitalized for a few days last year and was given an epidural in his lower back because a test had shown that he had two degenerative discs there. The shot seemed to help for a year, but this June, he started complaining about numbness again so the doctor sent him to physical therapy. He went twice and after the second time, the physical therapist told him that he needed to go for a complete CT scan of his entire spine because he had only 25% strength in his left arm.
The test showed that he had two discs (C4-5, C5-6) that had completely degenerated (there was no fluid or cushion around the discs) which was causing the bones to hit the nerve endings that control the movements and functions in his lower body. If he didn’t have surgery soon, he could become a paraplegic. Of course that meant no activity that could cause sudden movements of his head either, so he had to wear a neck brace the surgery any time he wasn’t driving in the car and jet skiing on vacation in late July was totally out of the question.
That brings me back to this soup. Like I mentioned earlier, the doctor said that protein helps with healing by building new cells and repairing injured ones. I made this recipe low fat so that it was a bit healthier, yet was still high in protein, fiber and vitamins and minerals like A, C, calcium and iron to help with his healing process. Not to mention it had to be creamy and smooth so that he could drink it since his throat was pretty sore; especially for the first week after the surgery.
To make this Low Fat Sweet Potato & Cannellini Bean Soup, I boiled sweet potatoes, water, apples, scallions and sage until the potatoes were soft. Next, I added milk, vegetable broth and the cannellini beans; then blended it together with my hand held blender. If you don’t have a hand held blender, pour the ingredients into a regular blender and pulse until smooth, but make sure you hold a towel on top of the lid in case it pops off due to the heat so you don’t burn your hands.
My husband LOVED this soup and said it was delicious and really filled him up. It would be perfect for lunch, dinner or even served as a starter for your Thanksgiving meal. ~Enjoy!
Healthy Low Fat Sweet Potato and Cannellini Bean Soup
Author: Carrie's Experimental Kitchen
Recipe type: Soup
- 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
Cut the sweet potatoes and apple into cubes and add to a large pot along with the scallions, sage and water. Bring to a boil and cook until the potatoes and apples are soft; approximately 20 minutes.
While the potatoes are cooking, add the milk and vegetable broth to a small pot and heat until warm, just below boiling so the milk doesn't curdle. Set aside.
Add the hot liquid and the cannellini beans to the potato mixture. Using a handheld blender, blend the soup until it is smooth and creamy.
*If you don't have a handheld blender, pour the ingredients into a regular blender and pulse until smooth. Make sure you hold a towel on top of the lid in case it pops off due to the heat so you don't burn your hands.
Serving size: 1 cup Calories: 130 Fat: 1g Carbohydrates: 26g Sugar: 8g Sodium: 842mg Fiber: 6g Protein: 6g Cholesterol: 5mg
3.5.3208
What is your favorite Fall soup? Here are some of mine:
Creamy Roasted Mushroom & Garlic Soup
Hearty Beef Noodle Soup
Carrot & Sage Soup
Turkey Orzo Soup
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