Name: Italian Sausage, White Bean & Kale Soup
Prep time: 10 min
Cook time: 30 min
Ingredients: 1 tablespoon (15 ml) olive oil; 1 pound (455 g) Italian sausage; 1/2 onion, diced; 3 clove garlic, minced; 6 cup (1.4 L) chicken broth; 3 (15-oz [425-g]) cans cannellini beans, drained and rinsed, divided; 2 teaspoon (4 g) Italian seasoning; 1 teaspoon salt, plus more to taste; 1/2 teaspoon freshly ground black pepper, plus more to taste; 1/2 teaspoon crushed red pepper flakes; 2 medium-sized russet potatoes, peeled and diced; 2 carrots, peeled and diced; 2 cup (134 g) stemmed and coarsely chopped kale; Chopped fresh parsley, for serving (optional)

Italian Sausage, White Bean & Kale Soup

Egg Free, Nut Free, Paleo Option

By: Mary Smith, excerpted from Real Food Weeknights

Italian Sausage White Bean Kale Soup

By: Mary Smith, excerpted from Real Food Weeknights

Traditional zuppa toscana is one of my favorite hearty soups! It combines Italian sausage, kale and potatoes in a creamy broth. We are taking things to the next level with this protein-packed soup by adding cannellini beans. They get pureed, which makes the soup creamy without the use of any dairy. I’ve included a legume-free option below if beans aren't your thing. Either way, this will warm you right up on a cold, dreary day.

Nutrition per Serving:
Calories: 550 | Carbs: 48 g | Fat: 23 g | Protein: 33 g

Makes6 servings

Preparation Time10 min

Cooking Time30 min

Dietary RestrictionsNut Free, Egg Free

Ingredients

1 tablespoon (15 ml) olive oil
1 pound (455 g) Italian sausage
1/2 onion, diced
3 cloves garlic, minced
6 cups (1.4 L) chicken broth
3 (15-oz [425-g]) cans cannellini beans, drained and rinsed, divided
2 teaspoons (4 g) Italian seasoning
1 teaspoon salt, plus more to taste
1/2 teaspoon freshly ground black pepper, plus more to taste
1/2 teaspoon crushed red pepper flakes
2 medium-sized russet potatoes, peeled and diced
2 carrots, peeled and diced
2 cups (134 g) stemmed and coarsely chopped kale
Chopped fresh parsley, for serving (optional)

INSTRUCTIONS:

In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the sausage and cook for 5 to 7 minutes, breaking it up with a wooden spoon as it cooks. Remove the sausage and place on a plate.
To the same pot, add the diced onion. Sauté for 2 to 3 minutes, then add the garlic and stir until fragrant, about 30 seconds. Add the chicken broth, two cans’ worth of the beans, the Italian seasoning, 1 teaspoon of salt, ½ teaspoon of black pepper and crushed red pepper flakes. Scrape any brown bits off the bottom of the pan. Turn off the heat.
Using an immersion blender, puree the soup by pulsing a number of times. You can either completely puree the beans or leave some whole. I personally like to leave some whole! Whichever option you choose will determine how thick the soup will be. Add the remaining can’s worth of drained beans.
Add the sausage back to the pot along with the diced potatoes and carrots. Bring to a boil, then lower the heat to medium-low and let the soup simmer for 15 minutes, or until the potatoes are fork-tender.
Add the kale to the pot and stir for 2 to 3 minutes, or until wilted. Taste and add more salt and black pepper, if needed. Serve the soup topped with chopped fresh parsley, if desired.

Cooking Tips:

To make this Paleo, omit the beans. When you add the chicken broth, add the potatoes and carrots and cook them for 15 minutes over medium-low heat until fork-tender. Puree the potatoes and carrots to thicken the soup, then add the sausage with the kale. Stir until wilted, then serve.