I am a huge fan of the “bowl” meal. Which means that I love a good soup. This Chicken Sausage, White Bean & Kale soup is one of my absolute favorites. Beyond easy to make, it’s like a giant bowl of comfort that just happens to be incredibly good for you. Low in fat, and high in fiber, Chicken Sausage, White Bean & Kale soup is packed with good-for-you nutrients thanks to —
Kale, My Favorite Superfood
Kale is one of the most nutrient dense foods on the planet. It’s chock full of vitamins and minerals that are good for our bodies and our brains. It’s also loaded with antioxidants and Vitamin C which are like a week at the spa for our skin. So, if you’ve been overindulging on sugar, and spice and everything nice (which in my case would be a scrumptious Old Fashioned or two), eating some Chicken Sausage, White Bean & Kale soup is kind of like a mini-cleanse. But one that isn’t disgusting.
In fact, this Chicken Sausage, White Bean & Kale soup is totally delicious. I like to serve it at dinner parties with some cheesy Irish Soda Bread and a romaine & radicchio salad with the World’s Best Salad Dressing. Super simple and a total crowd pleaser. I am writing the recipe for Italian chicken sausage, but feel free to substitute either turkey or pork. And though any kale will do, I like the Tuscan or dinosaur kale best.
Chicken Sausage, White Bean & Kale Soup
Ingredients
- 1/2 lb Italian chicken sausage about 3 links
- 2 Tbs olive oil
- 1/2 small yellow onion small dice
- 1 medium carrot small dice
- 1 rib celery small dice
- 5 large garlic cloves minced
- 1/8 tsp crushed red pepper flakes
- 6 cups chicken broth
- 2 1/2 cups canned cannellini or white kidney beans drained & rinsed, about 1 1/2 cans
- 1 lb kale about 2 bunches, stems removed & leaves torn into bite size pieces
- 1 Tbs fresh lemon juice
Instructions
- Remove the sausage from the casings and tear into bite sized pieces. Heat 1T of olive oil in a 4-5 quart heavy pot or Dutch oven over medium heat. Add the sausage and cook, stirring occasionally, until browned, about 5 minutes. With a slotted spoon, transfer the sausage to a plate.
- Add 1T of olive oil to the pot, increase your heat to medium high and add your onion. Cook, stirring frequently, until they begin to soften, about 2 minutes. Add your carrot & celery and cook until they begin to soften & brown, about another 2 minutes. Be sure to scrape up any brown bits from the bottom of the pan. Add your garlic, red pepper flakes, 1/2 t salt and 1/4 t pepper and cook, stirring, for about 1 minute more. Add your chicken broth and bring to a boil over high heat.
- Once your broth comes to a boil, reduce the heat to medium, add your sausage with any accumulated juices and half of your beans. Mash the remaining beans with a fork and then add them to your soup. Stir to distribute. Add the kale and adjust the heat if needed to keep the soup at a gentle simmer. Cook until the kale is tender, about 15-20 minutes. Stir in the lemon juice, taste and season with more salt & pepper if needed. Serve.