Today’s recipe is perfect for cold fall days. It’s made with smoked sausage, in-season kale, and white beans. To boost the nutrition I also added in some onion, carrots, and celery. This soup is super simple to throw together. Start by browning some smoked sausage slices, such as kielbasa or even andouille if you prefer a little spice. (I used Kroger’s nitrate free Simple Truth brand kielbasa.) Set aside the sausage and, in the same pot, simmer some kale and veggies in chicken broth. After the kale has wilted, add the beans and sausage back to the pot, season, and cook until heated through. Serve with some freshly grated Parmesan on top, if you wish. Warm, filling, healthy, and delicious!
I love soup for so many reasons. It’s such an easy way to get more veggies into your diet. In addition, soup recipes usually make a lot and they are so easy to double and freeze. I’m a big fan of leftovers and stocking my freezer. The best part is that most soups are even better as leftovers. But the biggest reason I love soup is that most soup recipes are both nourishing and low calorie. I calculated this soup’s calories and it came to about 250 calories a bowl, give or take a few. You can’t beat that for a filling meal. Add a light salad and crackers or bread on the side if you need a more hearty dinner.
If you are unsure about whether or not your kids (or other family members) will go for the kale, follow this simple trick. Cut the kale into tiny pieces or you could even use your food processor to make the pieces even smaller. This way you won’t have huge pieces of green leaves hanging off your spoon. I always do this with kale, spinach and other greens when I add them to soups. If my kids see large pieces they will skip them. When they are tiny they just blend in with the other veggies.
The next time you need a quick, wholesome, cozy dinner, I encourage you to give this Sausage, Kale, and White Bean Soup a try!
- 1-2 T olive oil
- 12 oz smoked sausage links, such as kielbasa or andouille, sliced (I used Simple Truth Kielbasa from Kroger)
- 4 cloves garlic, minced
- 1 medium onion, diced
- 2 carrots, diced
- 1-2 celery stalks, diced
- 4 cups chicken broth
- ½ bunch of kale, chopped (about 5-6 cups)
- 2 bay leaves
- ½ tsp garlic powder
- 2-3 sprigs fresh thyme, chopped (optional)
- 2 cans white beans, drained and rinsed (such as great northern, cannellini, or navy)
- salt and pepper
- freshly grated Parmesan cheese for garnish (optional)
- Place a large pot over medium heat. Heat 1 tablespoon of olive oil, swirl to coat, and add sausage. Cook, stirring occasionally, for about 5-7 minutes or until the sausage is browned. Remove sausage to a paper towel-lined plate.
- Pour a bit more oil in the center of the pot (if needed), add minced garlic. Stir and cook for about 1 minute, or until fragrant. Add in the onions, carrots, and celery and cook until soft, about 5-7 minutes.
- Pour 4 cups of chicken broth and 2 cups of water into the pot and add in the kale, bay leaves, and garlic powder. Increase heat to high and bring to a boil. Reduce to a simmer, cover, and cook for 20 minutes, or until the veggies are tender.
- Once veggies are tender, add in beans, sausage, fresh thyme and simmer for a few minutes until heated through. Remove bay leaf before serving. Salt and pepper to taste.
- Top with a bit of freshly grated Parmesan cheese, if desired.