Sausage Kale Soup

Name: Sausage Kale Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: Italian-American
Ingredients: 1 lb Italian pork sausage (hot or mild), casings removed; 2 tsp olive oil; 1 yellow onion, diced; 4 garlic cloves, minced; 1/2 tsp red pepper flakes; 4 cups low-sodium chicken broth (gluten-free); 2 cans canned diced tomatoes, undrained; 2 cans cannellini beans (15 oz), drained, rinsed; 6 cups curly kale, stems removed, chopped; 1/2 tsp salt; 1/2 tsp black pepper, freshly ground

A hearty Italian-American soup with spicy sausage, tender kale, and white beans in a rich savory broth. Low in carbs without sacrificing any warmth or depth.

45 minEasyServes 4320 cal/serving

Italian-AmericanSoupStovetopLow CarbHigh ProteinHigh FiberGluten-FreeDairy-FreeLow-SodiumAlcohol-FreeCorn-Free

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Ingredients

1 lb Italian pork sausage (hot or mild), casings removed
2 tsp olive oil
1 yellow onion, diced
4 garlic cloves, minced
1/2 tsp red pepper flakes
4 cups low-sodium chicken broth (gluten-free)
2 cans canned diced tomatoes, undrained
2 cans cannellini beans (15 oz), drained, rinsed
6 cups curly kale, stems removed, chopped
1/2 tsp salt
1/2 tsp black pepper, freshly ground

Instructions

1

Heat 2 tsp olive oil in a large pot over medium-high heat. Add 1 lb Italian pork sausage (hot or mild) (casings removed) and cook, breaking it up with a spoon, until browned and cooked through to an internal temperature of 160°F (71°C), about 6-8 minutes. Transfer to a plate with a slotted spoon.
2

In the same pot, add 1 diced yellow onion and cook over medium heat until softened, about 4 minutes. Add 4 minced garlic cloves and 1/2 tsp red pepper flakes and cook 1 minute more, stirring constantly.
3

Pour in 4 cups low-sodium chicken broth (gluten-free) and 2 cans undrained canned diced tomatoes. Stir in 2 cans drained, rinsed cannellini beans (15 oz) and bring the soup to a boil.
4

Reduce heat to a simmer, return the sausage to the pot, and stir in 6 cups stems removed, chopped curly kale. Cook until the kale is tender, about 5-7 minutes.
5

Season with 1/2 tsp salt and 1/2 tsp freshly ground black pepper to taste. Ladle into bowls and serve hot.

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Questions

What internal temperature should Sausage Kale Soup reach?

For Sausage Kale Soup, the target internal temperature is 160 F (about 70 C), given in step 1. A probe thermometer removes the guesswork.

Can I use dried beans instead of canned in Sausage Kale Soup?

Yes. One 15-ounce can is about one and a half cups of cooked beans, which comes from a generous half cup dried. Soak them overnight and simmer until tender before you start the recipe. As written, the entry for Sausage Kale Soup uses 2 cans cannellini beans (15 oz), drained, rinsed.

Is Sausage Kale Soup spicy?

Moderately. The heat in Sausage Kale Soup comes from 1/2 tsp red pepper flakes. For a milder plate, halve the pepper flakes; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

Is Sausage Kale Soup gluten-free?

Yes. As written, nothing in the ingredient list for Sausage Kale Soup is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the sausage and the broth.

How much protein is in Sausage Kale Soup?

One serving (the recipe makes 4) has 46 g of protein in about 320 calories, alongside 0 g carbohydrate and 15 g fat, plus 6 g fiber and 124 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein soup collection.

Can I freeze Sausage Kale Soup?

Yes. Refrigerate Sausage Kale Soup for up to four days, or freeze it in portions for up to three months. Reheat gently on the stovetop with a splash of water or stock to loosen it.

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