Description
This hearty Turkey Sausage, Kale, and White Bean Soup is a nutritious, flavorful dish perfect for chilly evenings. It combines homemade turkey sausage, tender kale, and creamy cannellini beans simmered in fat-free chicken stock, creating a comforting meal rich in protein and fiber. Easily prepared on the stove, this soup offers a balanced blend of savory sausage, earthy greens, and satisfying beans with a hint of gentle heat from red pepper flakes. Serve it with grated Parmigiano Reggiano and crusty bread for a delightful family-friendly dinner under $10.
Ingredients
Scale
Sausage and Aromatics
- 1.25 lb homemade turkey sausage meat
- 2 tsp olive oil
- 1 clove garlic, minced
Vegetables and Beans
- 1/2 bunch kale, rinsed, leaves removed from ribs and roughly chopped
- 1 cup cannellini or northern beans, drained and rinsed
Broth and Seasonings
- 4 cups fat free chicken stock
- 2 cups water
- 1 small pinch dried red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
Instructions
- Heat the oil and cook sausage: Heat 2 teaspoons of olive oil over medium-high heat in a medium-sized pot. Add the homemade turkey sausage meat, breaking it up with a spatula or wooden spoon into large chunks. Cook until fully browned and no longer pink.
- Add and sauté garlic: Stir in the minced garlic and sauté for 2 to 3 minutes, taking care not to let the garlic burn to preserve its delicate flavor.
- Add liquids, beans, and spices: Pour in 2 cups of water and 4 cups of fat-free chicken stock. Add the drained and rinsed cannellini beans and sprinkle in the red pepper flakes, if using. Stir the mixture thoroughly to combine all ingredients.
- Simmer the soup: Cover the pot and reduce heat to low. Let the soup simmer gently for 10 minutes to allow flavors to mingle.
- Add kale and continue simmering: Add the roughly chopped kale to the pot, stir, and cover again. Simmer for another 10 minutes or until the kale is tender but still vibrant.
- Season and serve: Taste and adjust salt and freshly ground black pepper as needed. Divide the soup into four bowls and serve hot, optionally topped with grated Parmigiano Reggiano cheese and accompanied by crusty bread.
Notes
- This soup is loaded with fiber and protein, making it a satisfying and nourishing meal for cold days.
- For extra indulgence and flavor, top with good-quality grated cheese such as Parmigiano Reggiano or Locatelli.
- Pairing the soup with crusty bread enhances the experience and makes it a complete meal.
- Using homemade turkey sausage ensures better control over seasoning and quality, but store-bought turkey sausage can be used as a convenient substitute.
Nutrition
- Serving Size: 2 cups
- Calories: 320.5 kcal
- Sugar: 1 g
- Sodium: 697 mg
- Fat: 13 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 9.5 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 5 g
- Protein: 33 g
- Cholesterol: 105 mg
