White Bean and Kale Soup with Sausage

White Bean and Kale Soup with Sausage
Contributor
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
207
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.

Nutritional Facts

Total Fat
1g
1%
Carbohydrate, by difference
37g
28%
Protein
15g
33%
Vitamin C, total ascorbic acid
2mg
3%
Calcium, Ca
119mg
12%
Fiber, total dietary
12g
48%
Folate, total
179µg
45%
Iron, Fe
4mg
22%
Magnesium, Mg
88mg
28%
Manganese, Mn
1mg
56%
Niacin
1mg
7%
Phosphorus, P
289mg
41%
Selenium, Se
7µg
13%
Sodium, Na
4mg
0%
Water
121g
4%
Zinc, Zn
2mg
25%

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.