Smoky Sausage and Kale Soup Recipe

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Ingredients:

Serving

2 tbsp extra virgin olive oil
1 large onion, chopped
4 garlic cloves, chopped
1 bay leaf, dried
1 lb kale, coarsely chopped
salt & freshly ground black pepper
1 (15 oz) can chickpeas, drained and rinsed
1 (28 oz) can crushed tomatoes in puree
1 lb turkey kielbasa
43 oz fat-free low-sodium chicken broth , 3 small cans
crushed red pepper flakes

Directions:

Heat oil in a deep pot over medium heat. Add onions, cook for 5 minutes until softened.
Add garlic, bay leaf, and kale to the pot. Cover and wilt the greens for 2 minutes. Season with salt, pepper and crushed red pepper to taste.
Add beans, tomato, kielbasa and broth to the pot and bring to a bubble. Reduce heat back to a simmer and cook for 10-15 minutes longer.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	313.47 Kcal (1312 kJ)
Calories from fat	192.98 Kcal
		% Daily Value*
Total Fat	21.44g	33%
Cholesterol	52.91mg	18%
Sodium	1182.16mg	49%
Potassium	441.71mg	9%
Total Carbs	18.33g	6%
Sugars	1.26g	5%
Dietary Fiber	0.64g	3%
Protein	15.68g	31%
Vitamin C	104.9mg	175%
Vitamin A	0.8mg	25%
Iron	1.6mg	9%
Calcium	166.6mg	17%

Amount Per 100 g
Calories	79.21 Kcal (332 kJ)
Calories from fat	48.76 Kcal
		% Daily Value*
Total Fat	5.42g	33%
Cholesterol	13.37mg	18%
Sodium	298.71mg	49%
Potassium	111.61mg	9%
Total Carbs	4.63g	6%
Sugars	0.32g	5%
Dietary Fiber	0.16g	3%
Protein	3.96g	31%
Vitamin C	26.5mg	175%
Vitamin A	0.2mg	25%
Iron	0.4mg	9%
Calcium	42.1mg	17%

* 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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