Description
A hearty and nutritious Turkey Sausage, Kale, and White Bean Soup that combines protein-rich turkey sausage with fibrous kale and creamy Cannellini beans, simmered in flavorful chicken stock. This comforting dish is perfect for chilly evenings, easy to make, and budget-friendly.
Ingredients
Scale
Sausage
- 1.25 lb homemade turkey sausage meat
Vegetables & 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 & Seasoning
- 2 tsp olive oil
- 4 cups fat free chicken stock
- 2 cups water
- 1 small pinch dried red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
Instructions
- Heat oil: Heat 2 teaspoons of olive oil over medium-high heat in a medium-sized pot, preparing the base for cooking the sausage.
- Cook sausage: Add the turkey sausage meat to the pot, breaking it up with a spatula or wooden spoon into large chunks. Cook until the sausage is completely browned and cooked through.
- Sauté garlic: Add the minced garlic to the cooked sausage and sauté for 2 to 3 minutes, taking care not to let the garlic burn, to infuse flavor into the sausage base.
- Add liquids and beans: Pour in 4 cups of fat free chicken stock and 2 cups of water, then add the drained Cannellini beans and red pepper flakes if using. Stir everything thoroughly to combine the ingredients.
- Simmer soup: Cover the pot and simmer the soup on low heat for 10 minutes, allowing flavors to meld together.
- Add kale: Add the roughly chopped kale to the pot, return the lid, and continue to simmer for another 10 minutes until the kale is tender.
- Adjust seasoning and serve: Taste the soup and adjust salt and freshly ground black pepper as needed. Divide the soup into four bowls and serve hot.
Notes
- This soup is loaded with fiber and protein, making it a satisfying and nourishing meal for cold weather.
- For extra flavor, top with grated Parmesan or Locatelli cheese and serve with crusty bread for a complete meal.
- Using homemade turkey sausage enhances the freshness and flavor of the dish.
- Optional red pepper flakes add a gentle kick; omit if you prefer milder flavors.
- This recipe serves 4 generous portions and costs under $10 to make, making it budget-friendly.
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
