This soup is a comforting, one-pot meal. Not only is it super easy to prepare, it is also highly nutritious. Kale is a leafy veggie we need more of. It boasts high contents of vitamins A, K and C. One cup of kale actually has more vitamin C than a whole orange. Kale is one of the most nutrient-dense foods on the planet. It’s no wonder nutrition experts (including myself) encourage people to eat their dark, leafy greens.
The protein in this recipe comes mostly from the cannellini beans and the turkey sausage. But you can also make this recipe your own by adjusting the ingredients to your liking. Try some of the suggestions I mentioned in the Notes section below and you can eat this soup all year long without it ever getting old. I personally enjoy it on these cold, fall and winter evenings with a big slice of warm, crusty Italian bread drizzled in olive oil or even some homemade Addicting Garlic Bread. Yummy yum!
And if that’s not enough to convince you to try this recipe out, let me tell you that it only takes one pot to prepare it in. That’s only 1 item to clean up afterwards, not including your bowl and spoon of course. Simply brown the sausage in a large soup pot, add all the other ingredients according to recipe instructions and cook until done! I don’t know about you but I love a good (and quick) one-pot meal. I’m all about taking the time to prepare a home-cooked meal however with a family and working full-time, I rarely have the time to spend over an hour in the kitchen preparing a meal. This goes for weekdays in particular.
So go ahead and give this a try. Let me know what you think by commenting below or let me know about any good suggestions I missed.
Sausage, White Bean and Kale Soup
- 1 Tbsp olive oil
- 3 links sweet Italian turkey sausage links such a Jenny-O or Honeysuckle brand, removed from casing
- 1 ½ cups chopped carrots about 3
- 1 ⅓ cups chopped yellow onion 1 medium
- 4 cloves garlic minced
- 6 cups low-sodium chicken broth
- 1 14.5 oz can cannellini beans drained and rinsed
- 6 oz kale thick ribs removed, chopped (about 1 bunch)
- freshly ground black pepper to taste
- Shredded parmesan cheese optional, for serving
- Heat large soup pot or stock pot on medium high heat.
- Remove casings from turkey sausage by cutting a slit along the entire length of sausage and discarding.3 links sweet Italian turkey sausage links
- Add olive oil to stock pot and cook sausage, breaking up in to bite sized pieces until cooked through.1 Tbsp olive oil
- Add chopped onion, carrots and garlic. Cook until onions are slightly translucent.1 ½ cups chopped carrots, 1 ⅓ cups chopped yellow onion, 4 cloves garlic
- Add chicken broth, cannellini beans and chopped kale. Bring to a boil and cook until carrots are tender and kale is wilted.6 cups low-sodium chicken broth, 1 14.5 oz can cannellini beans, 6 oz kale
- Add pepper and parmesan cheese to taste for serving.
- Serve with a nice, crusty, Italian bread drizzled with olive oil. YUM!
- Try other types of lower sodium or lower fat sausage to switch things up.
- You may use prepared dry beans as well if preferred.
- Feel free to add in some herbs for extra flavor – try oregano or rosemary!
Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetitics. She is also a proud member of the Academy of Nutrition and Dietetics’ Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran is honored to have the opportunity to educate and promote the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.