Kale and White Bean Sausage Soup
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.
Servings: 6 bowls
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
Serving: 1 bowl (17 oz) | Calories: 532kcal | Carbohydrates: 29.5g | Protein: 25.7g | Fat: 34.5g | Saturated Fat: 13.2g | Polyunsaturated Fat: 3.4g | Monounsaturated Fat: 14.8g | Trans Fat: 0.2g | Cholesterol: 95mg | Sodium: 1400mg | Potassium: 920mg | Fiber: 7g | Sugar: 4.7g | Vitamin A: 3200IU | Vitamin C: 18mg | Calcium: 230mg | Iron: 4mg