White Bean and Kale Soup with Sausage

Contributor
White Bean and Kale Soup with Sausage
Whole Foods Market

At your game party, instead of chili, serve this hearty soup and learn the budget power of using a little bit of flavorful sausage to create a lot of satisfying food. Let guests garnish their own bowls with sliced red onions, red pepper flakes or hot sauce, crumbled Feta cheese, fresh chopped parsley or basil and whole-grain croutons.

8
Servings
377
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 32-ounce boxes low sodium chicken broth, divided
  • 1 12-ounce package chicken sausage
  • 1 large yellow onion, thinly sliced
  • Salt and pepper, to taste
  • 7 Cups cooked white beans (cannellini, navy or great northern), divided
  • 1 bunch organic kale, stems and tough ribs removed, leaves roughly chopped

Directions

Heat 1/4 cup broth in a large pot over medium heat. Add sausage slices and cook, stirring occasionally, until liquid has evaporated and sausage is just browned, about 10 minutes. Add onions, salt and pepper and cook, stirring often, until softened, about 10 minutes more. (Add a generous splash of broth to the pot if onions begin to stick.)

Meanwhile, put 3 cups beans and 2 cups broth into a blender and purée until smooth; set aside. Add remaining broth to sausage mixture in pot and bring to a boil, scraping up any browned bits. Add kale, reduce heat, cover and simmer, stirring occasionally, until wilted and softened, about 5 minutes. Uncover, add remaining 4 cups beans, bean puree, salt and pepper and simmer until hot throughout, about 5 minutes more.

White Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

White Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.

Nutritional Facts

Total Fat
10g
15%
Sugar
2g
N/A
Saturated Fat
2g
12%
Cholesterol
41mg
14%
Protein
27g
53%
Carbs
49g
16%
Vitamin A
126µg
14%
Vitamin B12
0.5µg
7.6%
Vitamin B6
0.5mg
22.7%
Vitamin C
32mg
53%
Vitamin D
0.2µg
0.1%
Vitamin E
0.5mg
2.5%
Vitamin K
179µg
100%
Calcium
204mg
20%
Fiber
18g
72%
Folate (food)
256µg
N/A
Folate equivalent (total)
258µg
64%
Folic acid
1µg
N/A
Iron
6mg
33%
Magnesium
133mg
33%
Monounsaturated
3g
N/A
Niacin (B3)
6mg
29%
Phosphorus
432mg
62%
Polyunsaturated
2g
N/A
Potassium
1176mg
34%
Riboflavin (B2)
0.3mg
18.2%
Sodium
1096mg
46%
Thiamin (B1)
0.4mg
28.8%
Zinc
3mg
17%

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