kale + sausage soup


  • 1 LB bulk mild Italian pork sausage
  • 1 large yellow onion, diced
  • 3 medium carrots, diced
  • 4 garlic cloves, minced
  • 4 cups low-sodium chicken broth
  • 1 – 32 oz can diced tomatoes (with juices)
  • 2 – 15 oz cans cannellini beans, drained + rinsed
  • 1 bunch lacinato kale or swiss chard, stems removed + roughly chopped
  • 2 TBS extra virgin olive oil
  • 4-6 TBS fresh Italian flat-leaf parsley, chopped
  • 1/4 tsp salt


In a Dutch oven or large pot, heat EVOO over medium-high heat. Add sausage and brown , breaking pieces into smaller chunks with a wooden spoon. Add onions, carrots + garlic and saute for 5 minutes until cooked through. Stir in kale. Add chicken stock, diced tomatoes with juice and salt. Stir in one can of beans and bring to a boil. While pot is coming to a boil, puree the other can of beans and add to boiling pot to help thicken broth. Reduce heat and simmer on low for 10 minutes, stirring occasionally. Top with parsley just before serving. Great with a crusty French baguette on the side.

Serves: 8 (cups) or 4 (bowls)

Total hands-on time: 20 minutes

Total cooking time: 30 minutes

Nutrition per serving: Calories: 223 (cup) / Total Fat: 14.5g / Saturated Fat: 4.5g / Trans Fat: 0 / Total Carbs: 11.8g / Protein: 11.8g / Sodium: 567mg / Dietary Fiber: 1.7g / Sugar: 3.8g

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