Kale Soup
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Kale Soup
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This easy kale soup recipe is loaded with flavor thanks to Italian sausage and creamy white beans. A satisfying dinner done in under an hour!
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Ingredients
- 4 links uncooked hot Italian turkey sausage optional (1 pound)
- 1 tablespoon extra-virgin olive oil
- 1 medium yellow onion chopped
- 4 medium carrots peeled and cut into ½-inch pieces (about 2 cups)
- 2 celery stalks chopped (about 1 cup)
- 3 garlic cloves minced (about 1 tablespoon)
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon red pepper flakes plus additional to taste (optional)
- 1 tablespoon white miso paste* optional
- 1 Parmesan rind* optional
- 2 15-ounce cans white beans drained and rinsed (I used Great Northern beans)
- 8 cups low-sodium chicken or vegetable broth
- 1 bunch curly or lacinato kale destemmed and chopped (5-6 cups)
- ½ lemon juiced (about 1 tablespoon)
- grated Parmesan cheese for serving
Instructions
- If using sausage, heat a Dutch oven or similar large pot over medium heat and squeeze the sausage from the casing into the pot. Cook, breaking the sausage up into small pieces, until it’s well browned, about 6 minutes. Transfer to a bowl with a slotted spoon, leaving the drippings in the pot.
- Add the olive oil to the pot over medium heat. Add the onion, carrots, celery, salt, black pepper, and red pepper flakes. Cook, stirring periodically, until the vegetables are softened, about 6 minutes
- Add the miso and garlic. Stir and cook for 1-2 minutes, until very fragrant.
- Add the Parmesan rind (if using), and the beans and broth. Increase the heat and bring to a simmer. Cover, reduce the heat to low, and simmer for 10 minutes.
- Stir in the kale and sausage. Cook until just wilted, about 2 minutes. Stir in the lemon juice and season to taste with more salt, black pepper, and/or red pepper flakes.
- Serve hot, with grated Parmesan on top.
Notes
- *I recommend using at least one of either the miso or the Parmesan rind; both will give you the best flavor!
- TO STORE: Leftovers will keep in your refrigerator for up to 4 days.
- TO REHEAT: Warm on the stovetop or in the microwave.
- TO FREEZE: Freeze kale soup for up to 6 months. Thaw overnight in the refrigerator before reheating.
- TO STORE: Leftovers will keep in your refrigerator for up to 4 days.
- TO REHEAT: Warm on the stovetop or in the microwave.
- TO FREEZE: Freeze kale soup for up to 6 months. Thaw overnight in the refrigerator before reheating.
Nutrition Information
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Serving
1(of 4)
Calories
478kcal
(24%)
Carbohydrates
74g
(25%)
Protein
34g
(68%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Cholesterol
1mg
(0%)
Potassium
2169mg
(62%)
Fiber
20g
(80%)
Sugar
7g
(14%)
Vitamin A
18647IU
(373%)
Vitamin C
92mg
(102%)
Calcium
460mg
(46%)
Iron
11mg
(61%)
Nutrition Facts
Serving: 4-6 servings
Amount Per Serving
Calories 478 kcal
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 478kcal | 24% |
| Carbohydrates | 74g | 25% |
| Protein | 34g | 68% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 1mg | 0% |
| Potassium | 2169mg | 46% |
| Fiber | 20g | 80% |
| Sugar | 7g | 14% |
| Vitamin A | 18647IU | 373% |
| Vitamin C | 92mg | 102% |
| Calcium | 460mg | 46% |
| Iron | 11mg | 61% |
* Percent Daily Values are based on a 2,000 calorie diet.
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