Description
A hearty and nutritious Turkey Sausage, Kale, and White Bean Soup that combines lean turkey sausage with nutrient-packed kale and creamy white beans, simmered to perfection in a flavorful broth. This comforting soup is perfect for a chilly evening and serves 4 generously.
Ingredients
Scale
Sausage
- 1.25 lb homemade turkey sausage meat
- 2 tsp olive oil
Vegetables and Beans
- 1 clove garlic, minced
- 1/2 bunch kale, rinsed, leaves removed from ribs and rough chopped
- 1 cup Cannellini or Northern beans, drained and rinsed
Liquids and Seasonings
- 4 cups fat free chicken stock
- 2 cups water
- 1 small pinch dried red pepper flakes (optional)
- Salt and freshly ground pepper to taste
Instructions
- Heat the oil and cook sausage: Heat 2 teaspoons of olive oil over medium-high heat in a medium-sized pot. Add 1.25 pounds of homemade turkey sausage meat, breaking it up into large chunks with a spatula or wooden spoon, and cook thoroughly until no longer pink.
- Add garlic and sauté: Once the sausage is fully cooked, add the minced garlic and sauté for 2 to 3 minutes, taking care not to burn the garlic to maintain its flavor.
- Add liquids and beans: Pour in 2 cups of water and 4 cups of fat-free chicken stock. Then add 1 cup of drained and rinsed Cannellini or Northern beans and a small pinch of dried red pepper flakes if desired. Stir the mixture well to combine all ingredients.
- Simmer the soup: Cover the pot and simmer on low heat for 10 minutes to allow flavors to meld and beans to heat through.
- Add kale and continue simmering: Add the roughly chopped kale leaves to the pot, cover again, and let the soup simmer for another 10 minutes on low heat, until the kale is tender but still vibrant.
- Season and serve: Taste the soup and adjust salt and freshly ground black pepper as needed. Divide the soup into four bowls and serve hot, optionally topped with grated Parmigiano Reggiano or Locatelli cheese and paired with crusty bread for a complete meal.
Notes
- This soup is loaded with fiber and protein, making it a satisfying and nutritious meal for cooler days.
- For extra flavor and richness, top each bowl with good quality grated cheese like Parmigiano Reggiano or Locatelli.
- A warm, crusty bread pairs beautifully with this soup, perfect for dipping and soaking up the broth.
- Adjust the red pepper flakes to your spice preference or omit them for a milder soup.
- Using homemade turkey sausage meat allows for control over seasoning and quality.
Nutrition
- Serving Size: 2 cups
- Calories: 320.5 kcal
- Sugar: 1 g
- Sodium: 697 mg
- Fat: 13 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 9.5 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 5 g
- Protein: 33 g
- Cholesterol: 105 mg
