Creamy White Bean Soup with Cabbage and Salmon

Treat yourself and your growing baby to a delicious, nutrient-rich recipe for creamy white bean soup with cabbage and salmon.


Makes 4 Servings
Prep Time: 25 minutes
Cook Time: 1 hour 5 minutes
Total Time: 1 hour 30 minutes

 

Nutritional Prenatal Benefits

  • Choline, which helps support your baby’s healthy brain development
  • Copper, an important component of several enzymes that aid in the development of your baby’s heart, skeletal system, brain, and nervous system
  • Fiber, which helps support digestive health
  • Folate, which helps support healthy neural tube development
  • Magnesium, which serves as an important component of more than 300 enzymes in the body
  • Manganese, which plays a role in metabolism and blood clotting and aids in your baby’s development of organs, bones, and connective tissue
  • Niacin, which aids in normal nervous system function
  • Omega-3 fatty acids, which are important components of cell membranes in the body
  • Pantothenic acid, a component of coenzyme A which aids in obtaining energy from food
  • Phosphorus, which is a component of all cell membranes, as well as DNA and RNA, and aids in the development of strong teeth and bones
  • Potassium, a type of electrolyte important for your body to function properly
  • Protein, which helps promote the development of muscles and organs
  • Riboflavin, which aids in tissue function, respiration, and metabolism
  • Selenium, which contributes to a healthy immune system and proper thyroid function
  • Vitamin B6, a component of several enzymes that aid in protein metabolism
  • Vitamin B12, which plays an important role in red blood cell formation and a healthy nervous system
  • Vitamin C, which helps support the immune system and is an important component in the formation of collagen
  • Biotin, which aids in metabolism and helps the body’s cells produce energy
  • Calcium, which helps with the development and hardening of your baby’s bones
  • Iron, which is a component of hempglobin and helps support psychomotor and mental development
  • Omega-6 fatty acids, which support the normal development of your baby
  • Thiamin, which aids in metabolism and allows for normal function of the nervous system and muscles
  • Vitamin E, which works as an antioxidant and helps support skin health
  • Zinc, which is an essential component of more than 100 enzymes, is important for your baby’s growth and development
Ingredients  
1 cup navy beans, picked over, rinsed, and soaked overnight
2½ cups water
2 cups chicken broth
6 cloves garlic, minced
1 bay leaf
2 tablespoons extra virgin olive oil
½ head cabbage, coarsely chopped
1 large onion, chopped
½ pound skinned salmon fillet, cut into 1-inch cubes
2 ounces Canadian bacon (2 thick slices), coarsely chopped
1 tablespoon chopped fresh thyme
 

Directions

  1. In a large saucepan or Dutch oven, combine the beans, water, broth, garlic, and bay leaf. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, until the beans are very tender, 50 minutes. Remove and discard the bay leaf.
  2. In a food processor or blender, puree the bean mixture in batches until smooth. Return it to the pot and bring to a boil over medium heat. Turn off the heat and cover to keep the soup warm.
  3. Meanwhile, heat 1 tablespoon of the oil in a large nonstick skillet over high heat. Add the cabbage and onion. Cook, stirring frequently, until lightly browned and tender, 6 minutes. Remove to a bowl and set aside.
  4. In the same skillet, heat the remaining 1 tablespoon oil over medium heat. Add the salmon and bacon. Sprinkle with the thyme. Cook, stirring gently, until the salmon is lightly browned and just opaque, 3 minutes.
  5. Divide the soup equally among four bowls and serve with equal amounts of the cabbage mixture and salmon on top.
NUTRITION (Per Serving)  
CALORIES 414 cal
FAT 16.2 g
SATURATED FAT 3 g
SODIUM 350 mg
CARBOHYDRATES 43.1 g
TOTAL SUGARS 2 g
DIETARY FIBER 16.2 g
PROTEIN 25.5 g
BIOTIN 4.2 mcg
CALCIUM 182 mg
CHLORIDE -----
CHOLESTEROL 34 mg
CHOLINE 106 mg
CHROMIUM -----
COPPER 0.4 mg
FOLATE 255 mcg
IODINE 0.75 mcg
IRON 5 mg
MAGNESIUM 104.6 mg
MANGANESE 1 mg
NIACIN 6.4 mg
OMEGA-3 FATTY ACIDS 1.6 g
OMEGA-6 FATTY ACIDS 1.35 g
PANTOTHENIC ACID 1.4 mg
PHOSPHORUS 371 mg
POTASSIUM 1053.7 mg
RIBOFLAVIN 0.6 mg
SELENIUM 20.8 mcg
THIAMIN 0.23 mg
VITAMIN A 208.8 IU
VITAMIN B6 0.75 mg
VITAMIN B12 1.7 mcg
VITAMIN C 66 mg
VITAMIN D 15.7 IU
VITAMIN E 2.9 mg
VITAMIN K 19.2 mcg
ZINC 2 mg