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Mediterranean Kale & White Bean Soup With Sausage Recipe

Mediterranean Kale & White Bean Soup With Sausage Recipe

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Mediterranean Kale & White Bean Soup With Sausage

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Ingredients:

Serving

1/2 lb mild italian sausage, ground
2 tbsp olive oil
1/2 medium yellow onion, cut into small dice (about 2/3 to 3/4 cup.)
1 medium carrot, cut into small dice
1 celery rib, cut into small dice
5 large garlic cloves, minced (about 2 tbsp. don'tsp try to fake it with the jarred stuff!)
1/8 tsp crushed red pepper flakes
1/2 tsp kosher salt
1/4 tsp fresh ground black pepper
48 oz organic low sodium chicken broth (6 cup.)
2 cups cannellini beans ( takes 1 1/2 of the standard size cans)
1 lb kale, rinsed, stems removed , leaves torn into bite-sized pieces (8 cup. firmly packed)
1 tbsp lemon juice
1/2 tsp finely grated lemon zest

Directions:

Heat 1 tablespoon of the oil in a 4 or 5-quart heavy pot or Dutch oven over medium heat. Add sausage and cook, working to break into bite sized pieces, until lightly browned, about five minutes. With a slotted spoon, transfer the sausage to a plate, leaving any rendered fat in the pot.
Add the remaining olive oil to the pot, increase the heat to medium-high, and add the onion. Cook, stirring frequently, until fragrant and beginning to soften, about 2 minutes.
Add the carrot and celery and cook, stirring frequently, until they begin to soften and brown, about 2 minutes more. Be sure to scrape any brown bits from the bottom of the pan.
Stir in the garlic, pepper flakes, salt & black pepper and cook, stirring, until the garlic is fragrant, about 1 minute more. Add the chicken broth and bring to a boil over high heat.
When the broth reaches a boil, reduce the heat to medium, add the sausage along with any collected juices, and HALF of the beans.
Mash the remaining cup of beans with a fork or wooden spoon and add them to the pot, stirring to distribute.
Stir in the kale, adjust the heat as necessary to maintain a gentle simmer, and simmer until the kale is tender, 15 to 20 minutes. (I cover the pot loosely during this step to prevent too much reduction in the broth.).
Stir in the lemon juice and zest just before serving.
(It's even better the next day!).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	469.52 Kcal (1966 kJ)
Calories from fat	277.79 Kcal
		% Daily Value*
Total Fat	30.87g	47%
Cholesterol	43.08mg	14%
Sodium	974.53mg	41%
Potassium	1141.28mg	24%
Total Carbs	29.87g	10%
Sugars	1.24g	5%
Dietary Fiber	5.91g	24%
Protein	25.12g	50%
Vitamin C	141.8mg	236%
Vitamin A	1.3mg	43%
Iron	3mg	17%
Calcium	242.2mg	24%

Amount Per 100 g
Calories	66.14 Kcal (277 kJ)
Calories from fat	39.13 Kcal
		% Daily Value*
Total Fat	4.35g	47%
Cholesterol	6.07mg	14%
Sodium	137.29mg	41%
Potassium	160.78mg	24%
Total Carbs	4.21g	10%
Sugars	0.18g	5%
Dietary Fiber	0.83g	24%
Protein	3.54g	50%
Vitamin C	20mg	236%
Vitamin A	0.2mg	43%
Iron	0.4mg	17%
Calcium	34.1mg	24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

11.2

Points
13

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol,
sugar free

Bad Points

High in Sodium

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