Sweet potato sausage stew does not sound like a diet solution, and it is most definitely not. I’m a big believer in the magical dieting power of vegetable soups, but when you throw meat into the mix, the fat content goes up significantly. But so does the flavor. And that is what makes this sweet potato and sausage soup well worth it, in my book.
This soup is not the kind of lunch that will leave you starving a few hours later. Thanks to the combination of cannelloni beans and sausage, the protein content is thoroughly satisfying. The sweet potatoes and the tomato broth round out the flavors, and make me lick the bowl clean every time. I love to throw in a rainbow of other veggies, a combination of what’s in my freezer and my crisper, to boost the healthiness and fun. You never know what you’ll encounter in each bite. Carrots, green beans, peas, spinach… a smorgasbord of veggie throw-ins keep my family guessing, spoonful by spoonful.
I’ve made this soup with both regular pork sausage – mild Italian and even Bratwurst – as well as chicken and herb sausages. They were both good, but the chicken was probably my favorite. Could have been because it lowered my guilt, or because of the added flavors in the chicken sausage. Play around, find your favorite and let me know.
This week, I’m back to no-fat roaster butternut squash and apple soup for my lunches, and while it’s delicious, I’m not ashamed to confess that I’m counting down the days until my next batch of sweet potato sausage soup.
- 1 pound of sausage - either sweet italian or chicken sausage
- 1 large yellow onion, minced
- 1 clove of garlic
- 2 sweet potatoes, peeled and cut into 1 inch cubes
- 1 cup of green beans
- 4 carrots, peeled and cut into ½ inch disks
- 1 cup of other veggies to your liking: frozen corn, frozen peas, frozen spinach
- 4 cups of chicken stock
- ½ cup of ketchup
- ¼ cup of tomato paste
- Cut the casings of the sausage and scatter the meat into the bottom of large stockpot. Begin to brown the sausage on low to medium heat.
- Cut the onion and add to the sausage. Continue to saute until the sausages are lightly browned and the onions are soft. About 6-7 minutes.
- Add the sweet potatoes, green beans, and other veggies. Toss all to coat.
- Add the ketchup and tomato paste. Toss well again.
- Pour in the chicken stock. The veggies should be covered with an extra inch of liquid over them. If not, add water to reach that level.
- Cook on medium heat, stirring whenever you feel inspired, for an hour.
- Soup will keep in your fridge for 3-4 days. Or can be frozen in individual portions for fun lunches at anytime.