5.0 from 3 votes
Pumpkin Sausage Soup
This brothy, meaty soup has great texture and mouth feel. With mini Italian sausage meatballs, sugar pumpkin, lacinato kale, Israeli couscous and swirls of parmesan-egg ribbon, every bite is a flavor bomb! A squeeze of fresh lemon juice makes it pop!
Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 8
Calories: 481 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 teaspoons olive oil
- 1¼ pounds bulk spicy Italian sausage
- 1 medium onion chopped into 1/2" dice
- 1 large stalk celery chopped into 1/2" dice
- 2 large carrots peeled and chopped into 1/2" dice
- 3 cups peeled, seeded and diced sugar pumpkin about 1/2 of a 3 pound pumpkin.
- 8 cups chicken stock preferably low sodium
- 1 bay leaf
- 1 cup Israeli couscous a.k.a. pearl couscous or other small pasta
- ½ bunch Lacinato kale a.k.a. dinosaur kale, chopped
- 1 large egg
- ¼ cup grated Parmesan cheese
- 1 lemon juiced
Instructions
- Use the melon baller to portion out equal scoops of Italian sausage. Roll the sausage into balls and set aside.
- Heat olive oil over medium high heat in a dutch oven. When the oil is hot, add the sausage and cook, turning occasionally to brown the outside of the meatballs. (Doesn't have to be cooked completely through as they will finish cooking in the soup.) Transfer the sausage meatballs to a dish and set aside.
- Add the onion, carrots, celery and pumpkin to the pot. Cook for 4-5 minutes, stirring occasionally until the onion is tender.
- Add the sausage back to the pot along with the chicken stock and bay leaf. Bring to a boil, then reduce heat to a low simmer and cook for 10 minutes.
- Add the Israeli couscous and cook for 8-10 minutes until the pasta is starting to get tender, but isn't quite done. Stir the pot occasionally.
- Stir in the chopped kale and simmer for 1-2 minutes.
- While the kale simmers, In a small bowl, combine the egg and parmesan cheese. Whisk together until well combined. Whisk 2-3 tablespoons of the hot soup broth into the egg mixture to temper the yolks slightly. Pour the egg mixture into the soup, while stirring.
- Remove the soup from the heat and stir in the lemon juice. Taste for seasonings, adding more lemon if desired.
- Ladle soup into bowls and serve with a slice of fresh lemon.
Cup of Yum
Nutrition Information
Calories
481kcal
(24%)
Carbohydrates
34g
(11%)
Protein
23g
(46%)
Fat
28g
(43%)
Saturated Fat
10g
(50%)
Polyunsaturated Fat
4g
Monounsaturated Fat
13g
Trans Fat
1g
Cholesterol
87mg
(29%)
Sodium
947mg
(39%)
Potassium
827mg
(24%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Vitamin A
8504IU
(170%)
Vitamin C
36mg
(40%)
Calcium
114mg
(11%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 481
% Daily Value*
| Calories | 481kcal | 24% |
| Carbohydrates | 34g | 11% |
| Protein | 23g | 46% |
| Fat | 28g | 43% |
| Saturated Fat | 10g | 50% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 13g | 65% |
| Trans Fat | 1g | 50% |
| Cholesterol | 87mg | 29% |
| Sodium | 947mg | 39% |
| Potassium | 827mg | 18% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 8504IU | 170% |
| Vitamin C | 36mg | 40% |
| Calcium | 114mg | 11% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.