Chicken Sausage, White Bean and Kale Soup

Chicken Sausage, White Bean and Kale Soup

With hearty, flavorful ingredients, this warm and easy-to-make soup is ideal for cold or dreary days.


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Developed by Brittany Chin, RD, LD

Ingredients

  • 2 tablespoons olive oil
  • ½ Vidalia onion, diced
  • 1 tablespoon garlic, chopped
  • 1 pint grape tomatoes, halved
  • ½ tablespoon black pepper
  • 1 teaspoon dried thyme
  • 2 teaspoons dried oregano
  • 1 bay leaf
  • 5 cups chopped kale
  • 3 pre-cooked Italian-flavored chicken sausages, sliced
  • 4 cups low-sodium chicken broth
  • 1 cup water
  • 1 14½-ounce can low-sodium great Northern beans, rinsed and drained

Directions

  1. Heat oil in a large soup pot over medium-low heat. Add onion and garlic, cover and cook for 3 to 5 minutes.
  2. Stir in tomatoes, pepper, thyme, oregano and bay leaf. Cover and cook 3 to 5 minutes.
  3. Add kale and chicken sausage, stirring to ensure kale is coated with oil. Cover and cook for 3 to 5 minutes until kale is slightly wilted.
  4. Add broth, water and beans. Turn heat to high and bring to a boil. Reduce heat to low, cover and simmer 10 to 15 minutes. Remove bay leaf and serve. Serves 4.

Nutrition Information

SERVING SIZE: 1 cup

CALORIES 222; TOTAL FAT 10g; SAT. FAT 2g; CHOL. 33mg; SODIUM 330mg; CARB. 20g; FIBER 7g; SUGARS 3g; PROTEIN 15g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in chicken sausage not available. Analysis based on USDA standard size of 85 grams per chicken sausage link.

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Brittany Chin Jones

Brittany L. Chin Jones, MS, RD, LD is the owner of Blush Nutrition, LLC and the Communications Chair of the Thirty and Under in Nutrition and Dietetics member interest group for the Academy of Nutrition and Dietetics. She has served as the President of the Piedmont Dietetic Association and the PR-Media Chair for the South Carolina Academy of Dietetics. Follow her at BrittanyJonesRD.com, and on Twitter @BrittanyChinRD and Pinterest.