Italian Sausage, White Bean & Kale Soup
Egg Free, Nut Free, Paleo Option
Traditional zuppa toscana is one of my favorite hearty soups! It combines Italian sausage, kale and potatoes in a creamy broth. We are taking things to the next level with this protein-packed soup by adding cannellini beans. They get pureed, which makes the soup creamy without the use of any dairy. I’ve included a legume-free option below if beans aren't your thing. Either way, this will warm you right up on a cold, dreary day.
Nutrition per Serving:
Calories: 550 | Carbs: 48 g | Fat: 23 g | Protein: 33 g
Makes6 servings
Preparation Time10 min
Cooking Time30 min
Dietary RestrictionsNut Free, Egg Free
Ingredients
- 1 tablespoon (15 ml) olive oil
- 1 pound (455 g) Italian sausage
- 1/2 onion, diced
- 3 clove garlic, minced
- 6 cup (1.4 L) chicken broth
- 3 (15-oz [425-g]) cans cannellini beans, drained and rinsed, divided
- 2 teaspoon (4 g) Italian seasoning
- 1 teaspoon salt, plus more to taste
- 1/2 teaspoon freshly ground black pepper, plus more to taste
- 1/2 teaspoon crushed red pepper flakes
- 2 medium-sized russet potatoes, peeled and diced
- 2 carrots, peeled and diced
- 2 cup (134 g) stemmed and coarsely chopped kale
- Chopped fresh parsley, for serving (optional)
INSTRUCTIONS:
-
In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the sausage and cook for 5 to 7 minutes, breaking it up with a wooden spoon as it cooks. Remove the sausage and place on a plate.
-
To the same pot, add the diced onion. Sauté for 2 to 3 minutes, then add the garlic and stir until fragrant, about 30 seconds. Add the chicken broth, two cans’ worth of the beans, the Italian seasoning, 1 teaspoon of salt, ½ teaspoon of black pepper and crushed red pepper flakes. Scrape any brown bits off the bottom of the pan. Turn off the heat.
-
Using an immersion blender, puree the soup by pulsing a number of times. You can either completely puree the beans or leave some whole. I personally like to leave some whole! Whichever option you choose will determine how thick the soup will be. Add the remaining can’s worth of drained beans.
-
Add the sausage back to the pot along with the diced potatoes and carrots. Bring to a boil, then lower the heat to medium-low and let the soup simmer for 15 minutes, or until the potatoes are fork-tender.
-
Add the kale to the pot and stir for 2 to 3 minutes, or until wilted. Taste and add more salt and black pepper, if needed. Serve the soup topped with chopped fresh parsley, if desired.
Cooking Tips:
To make this Paleo, omit the beans. When you add the chicken broth, add the potatoes and carrots and cook them for 15 minutes over medium-low heat until fork-tender. Puree the potatoes and carrots to thicken the soup, then add the sausage with the kale. Stir until wilted, then serve.