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
- 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.
- 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.
- 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
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 7g | 11% |
| Saturated Fat | 2&½g | 13% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 15mg | 5% |
| Sodium | 880mg | 37% |
| Total Carbohydrate | 26g | 9% |
| Dietary Fiber | 6g | 26% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 6g | % Value not available |
| Protein | 13g | % Value not available |
| Vitamin D | Value not available | 2% |
| Vitamin E | Value not available | 4% |
| Calcium | Value not available | 20% |
| Iron | Value not available | 15% |
| Potassium | 220mg | 6% |
| Thiamin | Value not available | 6% |
| Riboflavin | Value not available | 4% |
| Niacin | Value not available | 6% |
| Vitamin B6 | Value not available | 6% |
| Vitamin B12 | Value not available | 4% |
| Pantothenic Acid | Value not available | 2% |
| Phosphorus | Value not available | 10% |
| Magnesium | Value not available | 4% |
| Zinc | Value not available | 4% |
| Manganese | Value not available | 10% |
| Selenium | Value not available | 6% |
| Copper | Value not available | 15% |
*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
