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Cooking What I Like With Love

Sausage, Kale, and White Bean Soup

A lot of my clients ask me what my favorite meals are and I instantly mention this recipe. It is one of those meals that I always want because it’s filling, easy to make, and just plain delicious. The sausage flavors the entire soup (stew? stoup?) and the white beans are creamy, while the kale gives a great texture. It also happens to be an inexpensive meal. The ingredients cost me less than $15 and it makes enough for several meals. I usually freeze half so I have a healthy option on hand on lazier days. Mashing or pureeing one can of beans thickens it and provides a creaminess without adding fat or dairy. This is a fiber-packed nutrition bomb, and the sausage makes it feel decadent. I always put way too much grated Romano cheese on mine, but it’s all about balance, right? You can also make this with turkey sausage for a healthier take, or veggie sausage crumbles to keep it vegetarian.

Sausage, Kale, and White Bean Soup

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: 8-10 servings

Flavorful sausage and creamy white beans with kale make for a satisfying one-pot dinner.

Ingredients

  • 1 tablespoon Olive Oil
  • 1.5 lbs. Sweet Italian Sausage meat (or Turkey Sausage or Veggie Sausage Crumbles), casings removed if applicable
  • 1 chopped Yellow Onion
  • 2 cloves crushed and minced Garlic
  • 10 cups Lower-Sodium Chicken or Veggie Stock (you can also use 10 cups of water and a bouillon paste, but check for gluten if avoiding)
  • 4 cans White Beans, drained and rinsed (Great Northern or Cannellini or a mix of both)
  • 12-20 oz. of Kale, stems removed and then chopped (I love kale, so I add a lot. Add 12 oz. if you're not as crazy about it as we are)
  • Salt and Black Pepper to taste
  • Grated Romano or Parmesan cheese for serving (optional)

Instructions

  1. Heat oil over medium-high heat in a dutch oven or soup pot.
  2. Add sausage meat and brown while breaking up with spoon for 3-4 minutes. If you could only find whole sausages, remove the casings (outside skin). You just want the meat.
  3. Add chopped onion and stir occasionally until onion softened, 3-4 minutes.
  4. Add garlic and stir for one minute, just to get it softened.
  5. Add stock and bring to a boil, then lower heat and simmer for 15 minutes.
  6. Mash one can of white beans into a paste. You can also puree in a bullet blender with1/4 cup of water.
  7. Add whole and mashed beans and stir. Bring to a boil, then reduce to a simmer.
  8. Add chopped kale and stir to wilt the kale.
  9. Simmer for 5-10 minutes, until kale is tender.
  10. Taste for salt. Some sausage is quite salty, so be careful not to add too much. Serve with grated cheese and freshly ground black pepper, if desired. I always desire both.
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