Italian Sausage and kale Soup with Whole Wheat Orzo
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 328.9
- Total Fat: 16.7 g
- Cholesterol: 44.7 mg
- Sodium: 1,069.8 mg
- Total Carbs: 24.1 g
- Dietary Fiber: 1.8 g
- Protein: 21.7 g
View full nutritional breakdown of Italian Sausage and kale Soup with Whole Wheat Orzo calories by ingredient
Introduction
Delicious low carb soup that is full of flavor. Delicious low carb soup that is full of flavor.Number of Servings: 8
Ingredients
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1 large onion, chopped small
1 T + 2 tsp. olive oil
1 T minced garlic
1 tsp. ground fennel
1 tsp. dried oregano
1 tsp. dried basil
5 links sweet Turkey Italian Sausage (about 20 oz.)
8 cups chicken stock (or use 4 cans plus 1/2 cup water)
4 cups beef stock (or use 2 cans plus 1/4 cup water)
5 oz. baby kale or one large bunch of kale
1 can petite dice tomatoes with juice (14.5 oz.)
salt and fresh-ground black pepper to taste
1/2 cup Whole Wheat Orzo Pasta (or broken whole wheat spaghetti pieces)
freshly grated Parmesan cheese for serving
Directions
Heat 1 T olive oil in a heavy pan large enough to hold all the soup; add onion and saute until it starts to soften, about 4-5 minutes. Add minced garlic, ground fennel, dried oregano, and dried basil and saute 1-2 minutes more.
While onions are cooking, heat 2 tsp. olive oil in a large frying pan, then squeeze turkey Italian sausage out of the casing and cook until it's well browned. Use the back of the turner to break the sausage apart as it browns. (I like to use an old-fashioned Potato Masher to break the sausage apart.)
Add the chicken stock and beef stock to the onion mixture and start to simmer. When sausage is well browned, add it to the stock mixture. Deglaze the sausage pan with 1/2 cup water, scraping off any browned bits in the bottom of the pan, and add that to the soup pot. Let the stock, sausage, and herb mixture simmer about 20 minutes to build flavor.
While the stock mixture simmers, coarsely chop the baby kale. (For regular kale, cut away the center rib from each kale leaf and discard the rib. Cut the leaf part of the kale into small pieces and rinse well with cold water.) After 20 minutes, add kale to the soup pot and simmer 20-30 minutes. Then add petite diced tomatoes and juice and simmer 20-30 minutes more.
Measure 1/2 cup whole wheat orzo or break whole wheat spaghetti into small pieces and measure until you have 1/2 cup broken spaghetti. Increase heat slightly so the soup mixture comes to a gentle boil, then add orzo or spaghetti and cook about 20 minutes, or until pasta is tender.
Serve soup hot, with plenty of freshly grated Parmesan cheese.
Serving Size: 1 Cup
Number of Servings: 8
Recipe submitted by SparkPeople user CBECKETT5.
While onions are cooking, heat 2 tsp. olive oil in a large frying pan, then squeeze turkey Italian sausage out of the casing and cook until it's well browned. Use the back of the turner to break the sausage apart as it browns. (I like to use an old-fashioned Potato Masher to break the sausage apart.)
Add the chicken stock and beef stock to the onion mixture and start to simmer. When sausage is well browned, add it to the stock mixture. Deglaze the sausage pan with 1/2 cup water, scraping off any browned bits in the bottom of the pan, and add that to the soup pot. Let the stock, sausage, and herb mixture simmer about 20 minutes to build flavor.
While the stock mixture simmers, coarsely chop the baby kale. (For regular kale, cut away the center rib from each kale leaf and discard the rib. Cut the leaf part of the kale into small pieces and rinse well with cold water.) After 20 minutes, add kale to the soup pot and simmer 20-30 minutes. Then add petite diced tomatoes and juice and simmer 20-30 minutes more.
Measure 1/2 cup whole wheat orzo or break whole wheat spaghetti into small pieces and measure until you have 1/2 cup broken spaghetti. Increase heat slightly so the soup mixture comes to a gentle boil, then add orzo or spaghetti and cook about 20 minutes, or until pasta is tender.
Serve soup hot, with plenty of freshly grated Parmesan cheese.
Serving Size: 1 Cup
Number of Servings: 8
Recipe submitted by SparkPeople user CBECKETT5.