4.7 from 45 votes
Turkey Sausage, Kale and White Bean Soup
This hearty turkey sausage, kale and white bean soup is loaded with fiber and is a very satisfying meal on a chilly evening. Top this with some good grated cheese like Parmigiano Reggianno or Locatelli (I always splurge on grated cheese) and a nice piece of crusty bread for a wonderful meal for 4 under $10.
Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 4 servings
Calories: 3205 kcal
Course:
Soup , Dinner
Cuisine:
American
Ingredients
- 1.25 lb homemade turkey sausage meat
- 2 tsp olive oil
- 1 clove garlic (minced)
- 1/2 bunch kale - rinsed (leaves removed from the ribs & rough chopped)
- 1 cup Cannellini or Northern beans - drained and rinsed
- 4 cups fat free chicken stock
- 2 cups water
- 1 small pinch dried red pepper flakes (optional)
- Salt and freshly ground pepper to taste
Instructions
- Heat oil over medium-high heat in a medium sized pot.
- Add sausage meat breaking it up with a spatula or wooden spoon into large chunks.
- When completely cooked, add garlic and saute for 2 - 3 minutes (careful not to let the garlic burn).
- Add the water, stock, beans and red pepper flakes (if using) and stir thoroughly.
- Simmer on low for 10 minutes, covered.
- Throw in kale and allow to simmer for another 10 minutes covered. Adjust salt and pepper to taste.
- Divide into four bowls and serve hot.
Cup of Yum
Nutrition Information
Serving
2cups
Calories
320.5kcal
(16%)
Carbohydrates
15g
(5%)
Protein
33g
(66%)
Fat
13g
(20%)
Saturated Fat
3.5g
(18%)
Cholesterol
105mg
(35%)
Sodium
697mg
(29%)
Fiber
5g
(20%)
Sugar
1g
(2%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 3205
% Daily Value*
| Serving | 2cups | |
| Calories | 320.5kcal | 16% |
| Carbohydrates | 15g | 5% |
| Protein | 33g | 66% |
| Fat | 13g | 20% |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 105mg | 35% |
| Sodium | 697mg | 29% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.