Kale, Potato, White Bean & Sausage Soup

Kale, Potato, White Bean & Sausage Soup
 
I find that when it's cold outside, there's nothing more comforting than a steaming bowl of soup. I love making soups and stews in the winter - they can be easily made ahead, perfect for a cold and busy time of year! Nutrition trends come and go, but kale seems to be hanging on, and for good reason - it's rich in nutrients, giving this soup a good dose of vitamins C and K, folate, potassium and magnesium. The beans are nothing to snort at either, as they provide fibre, protein, iron and some other nutrients. If sodium is a concern, swap out cooked chicken breast for the sausage and/or use no-salt-added broth or water instead of chicken broth.
Author:
Recipe type: Soup
Makes: 10 cups
Ingredients
  • 1 cup (about 200 g) dried white beans or navy beans, or 1 × 19 oz can, drained and rinsed
  • 1 tbsp (15 mL) canola or olive oil
  • 12 oz (340 g) sausage, cut into ½″ slices
  • 3 cloves garlic, chopped
  • 1 onion, chopped
  • 2 medium red potatoes (about 1½ lb/680 g), cut into ½″ cubes
  • 8½ cups low-sodium chicken broth, and/or water
  • 1 bunch (about 8 oz/227 g) kale, stems removed, ripped into ½″ pieces
Instructions
  1. If using dried beans, pick through for any rocks, then rinse before soaking overnight in water that covers the beans by 2-3 inches. Drain and rinse. Boil enough water to cover the beans (about 3 cups) in a medium saucepan. Add beans and lower the heat to a simmer until the beans are tender, but still hold their shape (about 45 minutes). Drain and set aside.
  2. In a large pot, heat oil over medium heat then add sausages. Cook, stirring, until browned. Remove from pan using a slotted spoon – do not drain excess liquid.
  3. Add garlic and onion to pot. Cook until onion begins to soften. Add potatoes and chicken broth/water and cook until the potatoes are soft.
  4. Stir in beans and kale (you may need to add more broth/water), and continue simmering until kale turns bright green and begins to wilt. Season to taste and serve.

 

Before you go...
Are You Ready to Start Making Peace with Food and Your Body?

Become an Insider today and get a copy of my free eBook, which will walk you through the first
7 Steps to Start Healing Your Relationship with Food & Body.

Download Your Free Copy
close-link
Get every new post delivered to your inbox

Join other followers

Powered By WPFruits.com