Italian Tomato, White Bean, and Kale Soup with Sausage
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 372.8
- Total Fat: 9.0 g
- Cholesterol: 10.8 mg
- Sodium: 2,514.9 mg
- Total Carbs: 61.3 g
- Dietary Fiber: 17.4 g
- Protein: 19.9 g
View full nutritional breakdown of Italian Tomato, White Bean, and Kale Soup with Sausage calories by ingredient
Introduction
Warm up on a chilly day with this healthy and hearty soup! It’s a good source of protein and fiber, thanks to the navy beans and nutrient-packed kale leaves. Based on Janet and Greta's recipe Warm up on a chilly day with this healthy and hearty soup! It’s a good source of protein and fiber, thanks to the navy beans and nutrient-packed kale leaves. Based on Janet and Greta's recipeNumber of Servings: 4
Ingredients
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1 tbsp olive oil
1-1/2 cups chopped sweet onions
1 cup each diced carrots and diced celery
2 tsp minced garlic
2 tsp dried Italian seasoning
½ tsp dried fennel seeds
4 cups reduced-sodium vegetable broth
1 can (28 oz/796 mL) no-salt-added diced tomatoes, well drained
¼ cup tomato paste
1 tbsp balsamic vinegar
1 tsp sugar (any kind; we like coconut sugar)
½ tsp each sea salt and freshly ground black pepper
1 bay leaf
1 can (14 oz/398 mL) navy beans, drained and rinsed
3 cups (packed) chopped fresh kale leaves
8 whole basil leaves, chopped
Freshly grated Parmesan cheese for garnish (optional)
Directions
Cook 1/2 pound of sausage, opened up to form crumbles. Drain and set aside.
Heat olive oil in a large soup pot over medium heat. Add onions, celery, carrots and garlic. Cook and stir until vegetables begin to soften, about 5 to 6 minutes.
Add Italian seasoning and fennel seeds and mix well. Add broth, drained tomatoes, tomato paste, balsamic vinegar, sugar, salt, pepper and bay leaf. Bring soup to a boil. Reduce heat to low, cover and simmer for 20 minutes.
Add navy beans and simmer for 5 more minutes. Using an immersion blender, puree soup until it’s about 50% pureed (still kinda chunky). Stir in kale and sausage, cover and simmer for 10 minutes. Remove soup from heat and stir in basil. Taste and add a bit more salt and pepper if needed. Top each serving with some freshly grated Parmesan cheese (optional but yummy.)
Serving Size: Makes four 2 cup servings
Heat olive oil in a large soup pot over medium heat. Add onions, celery, carrots and garlic. Cook and stir until vegetables begin to soften, about 5 to 6 minutes.
Add Italian seasoning and fennel seeds and mix well. Add broth, drained tomatoes, tomato paste, balsamic vinegar, sugar, salt, pepper and bay leaf. Bring soup to a boil. Reduce heat to low, cover and simmer for 20 minutes.
Add navy beans and simmer for 5 more minutes. Using an immersion blender, puree soup until it’s about 50% pureed (still kinda chunky). Stir in kale and sausage, cover and simmer for 10 minutes. Remove soup from heat and stir in basil. Taste and add a bit more salt and pepper if needed. Top each serving with some freshly grated Parmesan cheese (optional but yummy.)
Serving Size: Makes four 2 cup servings