Sausage and Kale Soup

Servings: About 4-6; Total Time: 40-minutes

Recipe developed by: Shannon Costello, RDN, LD with CFW

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Ingredients:

  • 1 pound low-sodium Italian sausage links
    (pork, turkey, of chicken), sliced into coins
  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 1 large green bell pepper, diced
  • 1 large red or orange bell pepper, diced
  • 3-4 garlic cloves, minced
  • 1 tablespoon Italian seasoning blend (or 1 teaspoon each dried basil, dried oregano, dried thyme)
  • ½ teaspoon black pepper
  • ¼ teaspoon salt
  • 4 cups low-sodium chicken or vegetable broth
  • 2 cups water, more as needed
  • 1 bunch lacinato (Tuscan) kale, stems removed & roughly chopped
  • 1 (15-oz) can white (cannellini) beans, drained & rinsed*

*Vegetarian Option: Omit sausage and add another can of white beans.

Optional Toppings:

  • Shredded Parmesan cheese
  • Whole-wheat croutons
  • Sliced baguette for dipping
  • Crushed red pepper flakes

Preparation Instructions:

  1. Wash your hands thoroughly with soap and warm water.
  2. Line a small baking sheet or dinner plate with paper towel. Set aside.
  3. Heat large stock pot or Dutch oven over medium-high heat. Add sliced sausage links and cook about 3-5 minutes each side, or until lightly browned. Transfer cooked sausage to paper towel-lined plate and set aside. Drain any excess fat from pot.
  4. Heat the same pot over medium heat. Add oil, onion and bell peppers. Stir to coat and saute for about 5 minutes, or until softened. Add garlic, Italian seasoning, pepper and salt. Cook another 30-60 seconds while stirring.
  5. Carefully add broth and water and bring to a low boil on medium-high heat. (Add additional water to reach desired soup consistency.) Once boiling reduce heat to a simmer and add cooked sausage, chopped kale, and white beans. Stir to incorporate. Cover and cook about 5 minutes, or until kale is wilted. Adjust seasonings to taste
    (especially if adding additional water).
  6. Serve warm with optional toppings. Allow leftovers to completely cool before storing in an air-tight container in the refrigerated for up to 4-5 days or in the freezer for up to 3 months.

Helpful Tips:

Broth-based soups provide a hydrating meal option to warm-up. Incorporating lean meats and beans can help you meet daily protein and fiber requirements in a healthy way.

This recipe is a great option for individuals following a Dairy-free, Smart Carb, Meatless (Vegetarian option) diet plans.