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This rich, savory soup is made with Italian sausage, kale, and white beans. It’s gluten-free and packed with almost 26 grams of protein per serving.
Soups are meant to be a cozy, indulgent treat when the weather is just too cold to go outside.
If you are looking for the perfect winter soup, this kale and white bean sausage soup is going to warm up your belly in no time.
The Italian sausage brings bold, herby flavors, the cannellini beans add a creamy bite, and the kale keeps things fresh.
In just 40 minutes, you’ll have a delicious warm bowl of soup waiting for you.
Each bowl delivers almost 26 grams of protein and 7 grams of fiber. This powerful combo can make you feel full for a long time.
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Pin ItPair it along with crusty bread, an arugula avocado salad, garlic bread, or brown rice.
Ingredients and Substitutes
Olive oil (1 tbsp) – Replace with avocado oil, coconut oil, or melted ghee/butter.
Italian sausage (1 lb) – Use ground turkey, chicken sausage, or a plant-based alternative.
Medium yellow onion, diced (1) – Swap with shallots or leeks.
Medium carrots, diced (2) – Substitute with parsnips or sweet potatoes.
Celery stalks, diced (3) – You can also use fennel or remove it altogether.
Garlic cloves, minced (4) – Replace with garlic paste or garlic powder.
Fresh rosemary, finely chopped (1/2 tbsp) – Switch with dried rosemary (use half the amount) or fresh thyme.
Dried thyme (1/2 tsp) – You can use Italian seasoning to replace both the thyme and oregano.
Dried oregano (1/2 tsp)
Red chili flakes (1/4 tsp) – Add a splash of hot sauce or cayenne pepper.
Cannellini beans, drained and rinsed (2 15.5oz cans) – Swap with Great Northern beans or chickpeas.
Low-sodium chicken stock or vegetable stock (5 cups) – You can replace it with mushroom broth or vegetable broth.
Kale, chopped (3 cups) – Substitute with spinach, Swiss chard, or arugula.
Half and half (1 cup) – Replace with whole milk, coconut cream (dairy-free alternative) or cashew cream.
Parmesan, grated (1/3 cup) – Switch with Pecorino Romano or nutritional yeast for a plant-based option.
Sea salt, to taste
Black pepper, to taste
How to Make Kale and White Bean Sausage Soup
Step 1. Place a large pot over medium heat. Add the olive oil and let it heat up.
Then, add the sausage and cook it for 6-8 minutes until it browns. Make sure you break it into small pieces.
Once it’s cooked, remove it from the heat and set it aside.
Step 2. Add the onion, carrots, and celery to the same pot you used to cook the sausage. Cook for 5-6 minutes, until the vegetables soften.
Step 3. Add the garlic, rosemary, thyme, oregano, and red chili flakes. Cook for about a minute.
Step 4. Add the cannellini beans and chicken stock. Bring to a boil and then reduce to medium-low heat.
Cook and simmer for 10 minutes.
Step 5. Add back the sausage and the kale. Simmer uncovered for 3-5 minutes, until the kale is tender.
Step 6. Reduce the heat to low and stir in the half-and-half and parmesan cheese. Cook for another 2-3 minutes, making sure you stir to combine all the ingredients.
Step 7. Season with salt and pepper to taste and serve warm.
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Pin ItHow I Would Modify This Recipe
- Going low-carb: Replace the cannellini beans with more kale or diced zucchini.
- Boost the protein: Add more sausage or stir in shredded rotisserie chicken.
- Making it plant–based: Replace the chicken sausage with a plant-based alternative and use vegetable stock.
My Tips & Tricks
- Add the dairy until at low heat: Adding dairy products at a high temperature and make it separate or become grainy.
- Massage the kale: If you’re using curly kale, give it a quick massage with your hands before adding it to the soup to help it soften.
- Finish with some lemon: You can add a nice acidic kick by adding some lemon at the very end.
My Storage Tips
Once the soup is cool, place it in an airtight container and keep it in the fridge for up to 4-5 days. You can also place it in the freezer, but the texture might change due to the dairy.
When you are ready to have it again, place it on the stove and cook at low heat until it warms through. I’ve also tried using the microwave (although I prefer the stove), just make sure you do it at low-medium heat to avoid it from separating.
Kale and White Bean Sausage Soup
Cals: 532 Protein: 25.7 Carbs: 29.5 Fat: 34.5
Ingredients
- 1 tbsp olive oil
- 1 lb Italian sausage
- 1 medium yellow onion diced
- 2 medium carrots diced
- 3 celery stalks diced
- 4 garlic cloves minced
- 1/2 tbsp fresh rosemary finely chopped
- 1/2 tsp dried thyme
- 1/2 tsp dried oregano
- 1/4 tsp red chili flakes
- 2 15.5 oz cans cannellini beans drained and rinsed
- 5 cups low-sodium chicken stock or vegetable stock
- 3 cups kale chopped
- 1 cup half and half
- 1/3 cup Parmesan grated
- Sea salt to taste
- Black pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Add sausage and cook for 6-8 minutes, breaking it into small pieces, until browned and cooked through. Remove and set aside.
- Add onion, carrots, and celery to the same pot. Cook for 5-6 minutes, stirring occasionally, until softened.
- Add garlic, rosemary, thyme, oregano, and red chili flakes. Cook for 1 minute, until fragrant.
- Add cannellini beans and chicken stock. Bring to a boil, then reduce heat to medium-low. Cover and simmer for 10 minutes.
- Add kale and cooked sausage. Simmer uncovered for 3-5 minutes, until the kale is tender.
- Reduce heat to low. Stir in half and half and Parmesan. Cook for 2-3 minutes, stirring until warmed through and the Parmesan has melted. Do not boil.
- Season with salt and black pepper to taste.
- Serve warm.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
