Winter Deliciousness: Sausage, Kale, and Bean Soup

Winter weather doesn’t look to be letting up any time soon, so as we fight through another frigid and snowy week, it’s the perfect time to whip up another soup.  I found this recipe for Sausage, Kale, and Bean Soup on the Cooking Light website, an excellent resource for healthier alternatives to traditional recipes.

Once you’ve gathered the handful of ingredients, this recipe is easy to throw together, no matter what kind of beans or vegetables you have on hand.  In fact, pantry participants should be able to find everything they need at our grocery centers.  Any type of canned beans works, and the turkey breakfast sausage from the pantries can be used as the meat.  As for greens – if you’ve never tried kale before, this recipe is a great opportunity to give it a shot!  A fantastic, more nutritious, and similarly-priced alternative to other greens, kale tastes especially delicious steamed, or as in this soup, cooked. But in the end, turnips, collards, and spinach can all be used in this recipe.

kale soup

Photo courtesy of Cooking Light

Sausage, Kale, and Bean Soup
Prep Time: 15 minutes
Serves: 4
Cost: $9.00
Ingredients:
4 ounces turkey sausage, chopped
3 cups fat-free, less-sodium chicken broth
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
6 cups coarsely chopped greens (about 8 ounces) – feel free to use spinach, kale, collards, or turnips!
1 (16-ounce) can beans, drained and rinsed

Directions: Heat a large saucepan over medium-high heat. Add turkey sausage to pan; cook 2 minutes, stirring occasionally. Add chicken broth and diced tomatoes; bring to a boil over high heat. Stir in the kale. Reduce heat, and simmer 4 minutes or until the kale is tender. Stir in beans, and cook 1 minute or until soup is thoroughly heated.  For a tasty twist, top with a dollop of plain yogurt.

Nutrition Benefits: This soup is jam-packed with protein to keep the body strong and the stomach full through a cold winter day.  Using turkey sausage, low-sodium chicken broth, and no-salt-added tomatoes make this recipe healthier than typical soups.  Kale is one of the most nutrient-rich vegetables available at your supermarket, packing in high concentrations of vitamins, minerals, and antioxidants.

-Lisa

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