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Sausage, Kale, and Butternut Squash Soup

Spicy Italian sausage, hearty kale and creamy butternut squash create a warm and satisfying soup that is perfect for freezing.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 329 kcal
Course: Soup
Cuisine: American

Ingredients

  • 3 Italian sausage links – uncooked (spicy or sweet)
  • 1 medium onion (diced)
  • 2 cloves garlic (grated)
  • 1 red pepper (seeded and diced)
  • 8 cups chicken broth (low sodium or homemade)
  • 3 cups butternut squash (peeled and cut in 1/2 in. cubes)
  • 4 cups kale (roughly chopped)
  • 14 ounces cannellini beans (drained and rinsed)
  • salt and pepper to taste
  • parmigiano reggiano (optional garnish)

Instructions

    Cup of Yum
  1. Heat a large soup pot over medium-high heat and spray with olive oil non-stick spray. Remove sausage from casings and add to pot.
  2. Brown sausage for 7-8 minutes using a potato masher or wooden spoon to break into bite-sized pieces.
  3. Add garlic, diced onion, and red pepper to pan (as well as a pinch of salt and pepper) and cook until softened, about 5-6 minutes.
  4. When sausage is nicely browned, add broth to pan using a wooden spoon to deglaze and scrape up all of the delicious brown bits from the bottom of the pan.
  5. Raise heat to high then bring soup to a boil. Add butternut squash cubes and cook for 15-20 minutes or until softened.
  6. Five minutes before serving, add kale and beans. Season with salt and pepper to taste and serve with freshly grated Parmigiano reggiano if you wish.

Notes

  • When browning the sausage, don’t be afraid of a little color! The longer it browns, the more it caramelizes which means more flavor when you deglaze the pan with chicken broth. The amount of salt needed will vary depending on the brand of sausage, chicken broth and beans that you use so season accordingly.

Nutrition Information

Calories 329kcal (16%) Carbohydrates 43.6g (15%) Protein 28.9g (58%) Fat 4.9g (8%) Saturated Fat 0.9g (5%) Polyunsaturated Fat 4g Trans Fat 0g Cholesterol 64mg (21%) Sodium 992mg (41%) Fiber 9.3g (37%) Sugar 5.8g (12%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 329

% Daily Value*

Calories 329kcal 16%
Carbohydrates 43.6g 15%
Protein 28.9g 58%
Fat 4.9g 8%
Saturated Fat 0.9g 5%
Polyunsaturated Fat 4g 24%
Trans Fat 0g 0%
Cholesterol 64mg 21%
Sodium 992mg 41%
Fiber 9.3g 37%
Sugar 5.8g 12%

* Percent Daily Values are based on a 2,000 calorie diet.