Savory Mediterranean Kale and White Bean Soup with Sausage
A hearty and flavorful soup combining the richness of Italian sausage with the wholesome goodness of kale and white beans, simmered to perfection in a fragrant broth.
Ingredients
| ½ | lb mild Italian sausage, ground |
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| 2 | tablespoons olive oil |
| ½ | medium yellow onion, diced small (about ⅔ to ¾ cup) |
| 1 | medium carrot, diced small |
| 1 | celery rib, diced small |
| 5 | large garlic cloves, minced (approximately 2 tablespoons fresh) |
| ⅛ | teaspoon crushed red pepper flakes |
| ½ | teaspoon kosher salt |
| ¼ | teaspoon fresh ground black pepper |
| 48 | organic low sodium chicken broth (6 cups) |
| 2 | cannellini beans (equivalent to 1 ½ standard size cans) |
| 1 | lb kale, rinsed, stems removed, leaves torn into bite-sized pieces (approximately 8 cups firmly packed) |
| 1 | tablespoon lemon juice |
| ½ | teaspoon finely grated lemon zest |
Instructions
| 1. | In a 4 or 5-quart heavy pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the mild Italian sausage and cook, breaking it into bite-sized pieces until lightly browned, approximately five minutes. Using a slotted spoon, transfer the sausage to a plate, keeping any rendered fat in the pot. |
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| 2. | To the pot, add the remaining olive oil and increase the heat to medium-high. Add the diced onion and cook, stirring frequently, until fragrant and beginning to soften, for about 2 minutes. |
| 3. | Add the diced carrot and celery to the pot, continuing to stir frequently until they begin to soften and develop a slight brown color, around 2 minutes. Ensure to scrape any browned bits from the bottom of the pan. |
| 4. | Stir in the minced garlic, crushed red pepper flakes, kosher salt, and fresh ground black pepper. Cook, stirring, until the garlic is aromatic, for about 1 minute. Pour in the organic low-sodium chicken broth and bring it to a boil over high heat. |
| 5. | Once the broth is boiling, reduce the heat to medium. Add the cooked sausage along with any accumulated juices, and half of the cannellini beans. |
| 6. | Mash the remaining cup of cannellini beans with a fork or wooden spoon, then add them to the pot, stirring to distribute evenly. |
| 7. | Incorporate the torn kale leaves into the soup, adjusting the heat to maintain a gentle simmer. Allow the soup to simmer until the kale is tender, approximately 15 to 20 minutes. It is recommended to loosely cover the pot during this step to prevent excessive reduction of the broth. |
| 8. | Just before serving, stir in the freshly squeezed lemon juice and finely grated lemon zest. |
| 9. | For an even more robust flavor, refrigerate the soup and enjoy it the next day! |
Nutrients
The following values are based on a single serving of this recipe.
| Calories | 330.1 kcal |
| Protein | 19.2 g |
| Fat | 17.3 g |
| Carbohydrates | 27.6 g |
| Fiber | 6.7 g |
| Sugar | 3.3 g |
Published on Jul 19, 2024 by Luminița