Servings: About 4-6; Total Time: 40-minutes
Recipe developed by: Shannon Costello, RDN, LD with CFW
- 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.
- Shredded Parmesan cheese
- Whole-wheat croutons
- Sliced baguette for dipping
- Crushed red pepper flakes
- Wash your hands thoroughly with soap and warm water.
- Line a small baking sheet or dinner plate with paper towel. Set aside.
- 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.
- 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.
- 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).
- 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.
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.