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Extension > Family > Live Healthy, Live Well > Healthy Bodies > Eat Smart > The Recipe Box > Tuscan White Bean, Sausage, and Kale Soup

The Recipe Box

soup

Tuscan White Bean, Sausage, and Kale Soup

Combine fresh vegetables, white beans, and turkey sausage for this delicious soup. This nutritious one-pot meal is great for lunch or dinner.

Number of Servings: 8
Serving Size: 1 1/2 cups

Ingredients

1 tablespoon vegetable or olive oil

1 large onion, chopped (about 2 cups)

3 medium carrots, chopped (about 2 cups)

3 cloves garlic, minced

1 14.5-ounce can diced tomatoes

6-8 cups unsalted or low-sodium chicken broth

1/2 pound fresh kale, stemmed and chopped (about 8 cups)

2 15-ounce cans white beans, drained and rinsed

1 bay leaf

1/2 teaspoon ground sage

1 pound bulk Italian turkey sausage or 1/2 pound turkey sausage links

Salt and pepper to taste

Grated Parmesan cheese

Directions

Time needed: 20 minutes preparation; 30 minutes cook time

  1. In a soup pot, heat oil and sauté chopped onions and carrots. Once onions are translucent, add garlic and diced tomatoes. Cook another 2-3 minutes.
  2. Add broth, kale, beans, bay leaf and sage. Bring to a boil, then reduce heat and simmer for about 30 minutes.
  3. While the soup is simmering, lightly brown the sausage in a fry pan and cook through if using raw sausage. Drain grease and chop the links if using.
  4. Add sausage to the soup and heat until the sausage is hot.
  5. Add salt and pepper to taste.
  6. Garnish with Parmesan cheese.

Nutritional Information

Calories 303
Total Fat: 9.1 g
Saturated Fat: 2 g
Cholesterol: 31.8 mg
Sodium: 749.9 mg
Total Carbohydrate: 34.4 g
Dietary Fiber: 6.9 g
Total Sugar: 4.5 g
Protein: 22.3 g

Allergens: None noted

Tips and Variations

Read the Nutrition Facts label to choose lower-sodium chicken broth.

This soup is also delicious without sausage. Try adding more vegetables.

Experiment with spices to suit your tastes. Try red pepper flakes to add some heat.

Stem (remove stems) from the kale by holding the end of the stem and pulling the leaf through your thumb and forefingers.

Source

This recipe was developed by University of Minnesota Extension Center for Family Development staff.

Related Resources

Preparing Dry Beans and Whole Dry Peas (337 K PDF) — Save money and time by preparing your own dried beans and peas.

Mexican Chicken Soup — Combine tomatoes, beans, corn, and chicken for a hearty Mexican-spiced soup. It is a great lunchtime edition anytime of the year!

Roly Poly Roll-Up — Roll up a quick wrap that is packed with turkey (lean protein) and veggies. Wraps are a great way to get kids to eat more vegetables.

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