A hearty and delicious cool weather meal is this kale and white bean soup with added veggies, sausages, wine and lots of flavour.
This soup has become our “go to” soup this winter; it’s very robust, filling, and has lots of other good healthy veggies, besides the kale. We also like sausages in it, but if you’re vegetarian you can omit them, and use vegetable broth instead of chicken.
We eat it with whole grain toast dipped in good olive oil, and complete the meal with a green salad with a vinaigrette dressing. I always eat my salad last, in the European way, as my parents were from Germany. Rick now does the same- somehow it’s very satisfying and you don’t crave desserts (as much). (<*
*If you’re interested in the recipe’s nutritional content, I’ve added a list at the end of the recipe (from a site that analyzes recipes). It seems to be pretty accurate although I think the sodium count is lower than on the list; (it is not totally specific for ingredients such as the sausages).
Tuscan kale and bean soup
- 2 Tbsp olive oil
- 2 32 oz. containers broth (I use low sodium chicken broth, but vegetable works fine too)
- 2-3 sausages sliced (your choice – I use various cooked chicken sausages or mild Italian)
- 2-3 large carrots, sliced in 1/2 ” rounds
- 1-2 zucchini chopped in 1/2″ pieces
- 1 large bunch of kale, leaves stripped and chopped
- 1 large onion, chopped into medium pieces
- 1 sweet potato chopped fine
- 2 cans white beans- (cannelloni, Northern, etc.)- tip: mash about 1/3 of the beans with a large fork before adding to the soup. This thickens it without additional thickener like flour which adds unnecessary carbs.
- 1/3 cup dry white wine (your choice, I use whatever we have leftover)
- 2-4 cloves garlic, chopped fine
- lemon zest to taste
- 1 or 2 large Bay leaves
- Salt free seasoning/pepper to taste
1. Preheat large Dutch oven or soup pot. Add olive oil.
2. Add chopped onion, zucchini, Bay leaves and carrots. Brown and sauté on medium heat approx. 10 minutes, until somewhat tender. Add garlic and sauté 2 more minutes, making sure garlic doesn’t burn.
3. Add sausages, potatoes and beans, then kale and cook another 4-5 minutes until kale is a bit wilted. Add broth, wine and Spices except for lemon zest.
4. Bring to a boil, then cover and turn down heat to a slow simmer.
5. Simmer on low for approx. 30-40 minutes
6. Test for tenderness (carrots and potatoes especially)
7. Add lemon zest and adjust spices and seasonings to taste.
8. Serve with the always delish green salad, and whole grain toast if you like.
|Serving Size 6 (501g)|
|Per Serving||% Daily Value*|
|Total Fat 4.8g||7%|
|Saturated Fat 1g||5%|
|Trans Fat 0g|
|Total Carb 25.6g||9%|
|Dietary Fiber 6.1g||25%|
|Vitamin A 96% · Vitamin C 94%|
|Calcium 9% · Iron 21%|
|*Based on a 2,000 calorie diet|
|Recipe analyzed by|