Tuscan White Bean and Sausage Soup with Kale is a warm, hearty meal that’s perfect for cool evenings or whenever you need a comforting, homemade dish. Inspired by traditional Italian flavors, this soup combines creamy white beans, savory sausage, and nutrient-packed kale to create a well-rounded, wholesome meal. The ingredients soak up the flavors of garlic, herbs, and vegetables to produce a delicious broth that feels like a warm hug in a bowl.
What Makes This Soup a Healthy Choice?
This soup is more than just tasty—it also comes loaded with health benefits. White beans are high in protein and fiber, which helps keep you full and supports digestion. They also provide iron and folate, essential nutrients for your blood and cells. Kale is a well-known superfood, packed with vitamins A, C, and K, and it’s great for supporting your immune system and bone health.
The sausage adds delicious flavor and protein. For a lighter option, you can use turkey or chicken sausage. This can help reduce the amount of saturated fat while keeping the rich taste.
As with any meal, you should be mindful of sodium levels if you’re watching your salt intake. Using a low-sodium broth or rinsing canned beans can make this dish heart-healthier without losing flavor.
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 pound Italian sausage (pork, chicken, or turkey), removed from casing
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon red pepper flakes (optional)
- 2 cans (15 oz each) white beans (like cannellini or Great Northern), drained and rinsed
- 6 cups low-sodium chicken or vegetable broth
- 4 cups chopped kale, stems removed
- Salt and black pepper to taste
- Grated Parmesan cheese for garnish (optional)
Instructions
Step 1: Cook the Aromatics
Heat the olive oil in a large soup pot over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes, or until the vegetables become soft and fragrant.
Step 2: Add Garlic and Sausage
Add the minced garlic and sausage to the pot. Break up the sausage with a wooden spoon and cook until it’s browned and fully cooked through, about 7–10 minutes.
Step 3: Season the Soup
Stir in oregano, thyme, and red pepper flakes (if using). Mix everything so the spices evenly coat the sausage and vegetables.
Step 4: Add Beans and Broth
Pour in the white beans and broth. Stir to combine. Bring the soup to a boil, then reduce the heat and simmer gently for about 20 minutes. This helps all the flavors blend together.
Step 5: Add Kale
Add the chopped kale and cook for another 5 minutes, or until the kale is tender and bright green.
Step 6: Season and Serve
Taste the soup and add salt and pepper as needed. Ladle into bowls and top with grated Parmesan if desired. Serve with crusty bread for a complete meal.
Tips and Variations
- For a gluten-free version, make sure your sausage and broth are certified gluten-free.
- Freeze leftovers in an airtight container for up to 3 months.
- Swap kale for spinach or Swiss chard if you prefer a different leafy green.
- Vegetarian? Skip the sausage and double the beans. Add extra herbs or smoked paprika for depth of flavor.
Conclusion
Tuscan White Bean and Sausage Soup with Kale is hearty, flavorful, and perfect for families. It’s a great way to get protein, fiber, and essential nutrients in one bowl. Plus, it’s easy to make and customizable to suit your taste or dietary preferences. Whether you’re meal prepping or feeding a crowd, this soup is sure to become a healthy favorite in your kitchen.
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