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Sausage, White Bean and Kale Soup

Sausage, White Bean and Kale Soup

  • 15 Minutes Prep 45 Minutes Total
  • 8 Servings
  • 220 Calories per Serving
This sumptuous soup uses a great combo of pantry staples and fresh ingredients to create a super satisfying meal.

Ingredient List

  • 1 tablespoon olive oil
  • 1/2 lb bulk Italian pork sausage
  • 2 cups diced onions
  • 3/4 teaspoon salt
  • 1 bunch kale, ribs removed, thinly sliced
  • 3 cloves garlic, finely chopped
  • 1 can (28 oz) Muir Glen™ organic fire roasted diced tomatoes, undrained
  • 2 cans (19 oz each) Progresso™ cannellini beans, drained, rinsed
  • 1 carton (32 oz) Progresso™ unsalted chicken broth
  • 1/2 cup grated Parmesan cheese

Preparation

  1. In 6-quart Dutch oven, heat olive oil over medium-high heat. Crumble sausage into hot oil; cook until no longer pink. Transfer with slotted spoon to plate; set aside.
  2. Add onions and salt to Dutch oven; cook 4 to 5 minutes, stirring frequently, until translucent. Stir in kale; cook about 1 minute or until slightly wilted.
  3. Stir in garlic. Stir in tomatoes, beans, broth and sausage; heat to a simmer. Simmer uncovered 5 minutes to combine flavors. Divide among 8 bowls; top with cheese.

Tips

  • Removing kale ribs makes the greens more tender.
  • Opting for higher-quality Parmesan adds a tremendous amount of flavor over the pregrated cheese.

Nutrition Information

Servings: 8
Serving size: 1 Serving
Amount per serving (Calories ): 220
Nutrition Facts
Food component / NutrientAmount% Daily Value*
Total Fat7g11%
Saturated Fat2&½g13%
Trans Fat0g% Value not available
Cholesterol15mg5%
Sodium880mg37%
Total Carbohydrate26g9%
Dietary Fiber6g26%
Soluble Fiber0g% Value not available
Sugars6g% Value not available
Protein13g% Value not available
Vitamin DValue not available2%
Vitamin EValue not available4%
CalciumValue not available20%
IronValue not available15%
Potassium220mg6%
ThiaminValue not available6%
RiboflavinValue not available4%
NiacinValue not available6%
Vitamin B6Value not available6%
Vitamin B12Value not available4%
Pantothenic AcidValue not available2%
PhosphorusValue not available10%
MagnesiumValue not available4%
ZincValue not available4%
ManganeseValue not available10%
SeleniumValue not available6%
CopperValue not available15%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Exchanges

  • Starch 1,
  • Fruit 0,
  • Other Carbohydrate ½,
  • Skim Milk 0,
  • Low-Fat Milk 0,
  • Milk 0,
  • Vegetable 1,
  • Very Lean Meat ½,
  • Lean Meat 0,
  • Medium-Fat Meat 0,
  • High-Fat Meat ½,
  • Fat ½,
  • Fruits 0c,
  • Vegetables ¾c,
  • Grains 0oz-eq,
  • Meat & Beans 0oz-eq,
  • Dairy 0c,
  • Fats & Oils 0tsp

Carbohydrate Choice

  • Choices per serving2

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