Description
This hearty Turkey Sausage, Kale, and White Bean Soup is a comforting and nutritious meal perfect for chilly evenings. Featuring flavorful homemade turkey sausage, tender kale, and creamy cannellini beans, simmered in a savory chicken stock base, this soup offers a satisfying balance of protein and fiber. It’s an affordable and wholesome dish that’s easy to prepare and serves four people generously.
Ingredients
Scale
Meat and Oil
- 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 roughly 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 Oil and Cook Sausage: Heat 2 teaspoons of olive oil over medium-high heat in a medium-sized pot. Add the homemade turkey sausage meat, breaking it up into large chunks with a spatula or wooden spoon. Cook thoroughly until the sausage is fully browned and cooked through.
- Sauté Garlic: Add the minced garlic to the pot and sauté for 2 to 3 minutes, stirring frequently. Be careful not to let the garlic burn to maintain its delicate flavor.
- Add Liquids and Beans: Pour in 2 cups of water and 4 cups of fat-free chicken stock. Add the drained and rinsed cannellini or northern beans along with the dried red pepper flakes if using. Stir everything thoroughly to combine.
- Simmer Soup: Reduce the heat to low, cover the pot, and let the soup simmer gently for 10 minutes. This allows the flavors to meld and the beans to heat through.
- Add Kale and Continue Simmering: Add the chopped kale to the pot, stir it in, and cover again. Simmer for an additional 10 minutes until the kale is tender but still vibrant.
- Season and Serve: Taste the soup and adjust salt and freshly ground pepper to your preference. Divide the soup evenly into four bowls and serve hot, optionally topped with grated Parmesan or Locatelli cheese and crusty bread.
Notes
- This soup is high in fiber and protein, making it a satisfying meal for a cold day.
- For an extra touch of flavor, top with grated Parmigiano Reggiano or Locatelli cheese.
- Serve with a piece of crusty bread to round out the meal.
- This recipe serves four people with approximately 2 cups of soup per serving.
- The dish is budget-friendly, costing under $10 for all ingredients.
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
