Hawaiian comfort food reimagined🌺. Authentic Portuguese Bean Soup with lean sausage, beans, and veggies for a Mediterranean Diet friendly classic.
A Hawaiian Classic Meets the Mediterranean Diet
Portuguese Bean Soup holds a special place in my husband's and my culinary hearts. For him, it's the taste of home in Hawaii 🌺. For me, it is the first dish I remember his mom making when I visited his parents for the very first time.
We are not cookbook collectors. (All the other books? Yes, please!) We keep just two on our kitchen shelf, each from our childhood churches. If you lived in Kaneohe in the 1990s, you might remember this soup being served at the St. Ann's Christmas Festival.🎄
Like so many of my Hawaiian favorites (looking at you, Spam musubi), this recipe needed a little reworking to align with the Mediterranean Diet while staying authentic to its roots. My first swap was simple: whole grain macaroni instead of white pasta. My not so secret upgrade? AmyLu's Andouille Chicken Sausages. They bring the same smoky and bold flavor while lightening up the saturated fat content-a total win 💪.
Why This Portuguese Bean Soup is Healthier
The biggest win here is the reduced saturated fat. While I do not recommend a low fat diet overall, limiting saturated and trans fats is one place where less is more. You will naturally get healthy fats along with saturated fats from Mediterranean Diet staples like extra virgin olive oil, nuts, seeds, and fish. Cutting back on saturated fat elsewhere helps keep your arteries clear, which protects both your heart, brain, and mind.
To give you a comparison:
- Traditional Portuguese sausage has about 6.5 grams of saturated fat per 2 ounces
- AmyLu chicken sausage has less than 1.5 grams of saturated fat per 2 ounces
Cabbage also shines here. It is nutrient dense, low in calories, and full of fiber, vitamin C, and antioxidants. Paired with kidney beans for plant protein and whole wheat macaroni for whole grains, you end up with a soup that is hearty, satisfying, and truly nourishing.
I love to serve this soup alongside my salmon musubis or salmon hand rolls for an easy and satisfying weeknight dinner 🍲🍣. It is also one of my favorite pairings for fall get togethers in the backyard 🍂✨. Warm, hearty and fun to share, it is always a guaranteed crowd pleaser.
Enjoy!
Instructions
Slice the sausages
Cook mirepoix, tomatoes, kidney beans, sausages, and chicken broth over medium heat
Stir in noodles + cabbage
Enjoy!
FAQ
YES! In step two above, rather than cooking on the stovetop add the ingredients to your slow cooker. Cook on low for 6-8 hours or on high 3-4 hours. Then follow steps 3 and 4.
There's also a crockpot recipe below in the recipe card.
You can use a plant based sausage or extra beans. If you use a plant based sausage look for something low in saturated fat. To achieve the authentic flavor you'll want to see garlic and paprika on the ingredient list.
Top Tip
If you have extra time, let the soup simmer longer or use the crockpot method. ⏳ The beans, tomatoes, and sausage meld into a richer, deeper flavor the longer they cook.
My favorite pairings:
This soup plus another Hawaiian favorite is a win!
📖 Recipe
Healthier Portuguese Bean Soup: Hawaiian Comfort Meets the Mediterranean Diet
RateIngredients
- 1 bag frozen mirepoix celery, onions, carrots
- 4 cups low-sodium chicken broth
- 4 AmyLu Andouille Chicken Sausages
- 1 can crushed tomatoes 28 oz
- 2 cans kidney beans rinsed and drained
- 6 ounces whole wheat macaroni
- 4 cups shredded cabbage about ½ head
Instructions
- Slice the sausages into bite-size pieces.
- In a large pot, combine sausages, mirepoix, chicken broth, crushed tomatoes, and kidney beans.
- Cook over medium-high heat for at least 30 minutes. (If you have more time, let it simmer on low for a few hours-or use a slow cooker on low all day for deeper flavor.)
- 30 minutes before serving, stir in the macaroni and cabbage. Push them under the liquid so they cook evenly.
- Serve hot and enjoy the comforting flavors of Hawaii with a Mediterranean Diet twist.
Crockpot Instructions
- Prep the sausage - Slice the AmyLu chicken sausages into bite-size pieces.
- Add to crockpot - Place sausages, frozen mirepoix, chicken broth, crushed tomatoes, and kidney beans in the crockpot. Stir to combine.
- Cook low and slow - Cover and cook on low for 6-8 hours or high for 3-4 hours. This lets the flavors fully meld.
- Add pasta + cabbage - About 30 minutes before serving, stir in the whole wheat macaroni and shredded cabbage. Make sure they're pushed under the liquid so they cook evenly.
- Serve hot - Ladle into bowls and enjoy the smoky, hearty flavors.
How to Store Portuguese Bean Soup
- Refrigerator: Let the soup cool completely, then transfer it to airtight containers. It will keep in the fridge for up to 4 days. The flavors actually deepen overnight, so leftovers taste even better.
- Freezer: Portion into freezer-safe containers or bags and store for up to 3 months. Leave a little space at the top of the container, since the liquid will expand as it freezes.
- Reheating: Warm gently on the stove over medium heat, adding a splash of broth or water if the pasta has absorbed some of the liquid. You can also reheat individual portions in the microwave.
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