Description
A comforting and nutritious high-protein white bean soup with kale and sausage, perfect for feeding a hungry family.
Ingredients
Scale
- 1 bunch kale (stems removed, chopped)
- 1 can white beans (cannellini or great northern)
- 1 lb sausage (Italian, chicken, or turkey — sliced or crumbled)
- 1 onion (yellow or sweet, diced)
- 3 cloves garlic (minced)
- 6 cups vegetable broth (low-sodium preferred)
- 2 tbsp olive oil (extra virgin for finishing, regular for cooking)
- 2 carrots (diced)
- 2 celery stalks (diced)
- Spices (salt, pepper to taste)
Instructions
- In a large pot, heat olive oil over medium heat.
- Add chopped onion, carrots, and celery, cooking until softened (about 6-8 minutes).
- Stir in minced garlic, cooking for another minute.
- Add the sausage and cook until browned.
- Pour in vegetable broth and add kale and white beans.
- Bring to a boil, then reduce heat and simmer for 20-30 minutes.
- Season with salt and pepper to taste.
- Serve hot with additional toppings if desired.
Notes
This soup improves in flavor as it rests; store leftovers properly to enjoy later.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 generous bowl (roughly 1.5 to 2 cups)
- Calories: 380
- Sugar: 4g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 20g
- Cholesterol: 50mg