Recipe courtesy of Lentils.org
A pot of soup is the ultimate in healthy, inexpensive meals, and a great way to stretch one or two flavourful sausages to feed the whole family. Fresh chard or spinach can also be used in place of the kale – this Sausage, Potato and Kale Soup is a great way to use up any that’s starting to wilt.
Sausage, Potato and Kale Soup
A pot of soup is the ultimate in healthy, inexpensive meals, and a great way to stretch one or two flavourful sausages to feed the whole family.
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Servings: 6 servings
Ingredients
- 1 Tbsp canola oil
- 1 onion, peeled and finely chopped
- 2 mild or spicy Italian sausages, squeezed from their casing
- 3-4 garlic cloves, crushed or chopped
- 4 cups chicken or vegetable stock
- 14 oz can diced or stewed tomatoes
- 19 oz can white or red kidney beans, chickpeas or lentils, rinsed and drained
- 1 medium thin-skinned potato, washed and diced
- 1 bunch kale, washed and thinly sliced (discard the ribs)
- salt and pepper, to taste
- Parmesan cheese, for serving (optional)
Instructions
- In a heavy pot set over medium-high heat, heat the oil and sauté the onion for about 5 minutes, until soft. Add the sausage and garlic and cook, breaking up the meat with a spoon, until it’s no longer pink. Add the stock, stirring to scrape up the browned bits from the bottom of the pot, then add the tomatoes (with their juices), beans and potato and bring to a simmer. Cook for 20 minutes, or until the potatoes are tender.
- Add the kale and stir; cook for 3-4 minutes, until the kale is wilted and tender. Season with salt and pepper and serve hot, with Parmesan cheese to grate on top.
Nutrition Facts
Sausage, Potato and Kale Soup
Serving Size
1
Amount per Serving
Calories
335
% Daily Value*
Fat
17
g
26
%
Saturated Fat
5
g
31
%
Cholesterol
33
mg
11
%
Sodium
847
mg
37
%
Potassium
845
mg
24
%
Carbohydrates
31
g
10
%
Fiber
7
g
29
%
Sugar
7
g
8
%
Protein
16
g
32
%
* Percent Daily Values are based on a 2000 calorie diet.