A good soup is like a culinary hug. There is something so satisfying about the infusion of flavors that happens with a nice warm bowl of soup. This kale and sausage soup covers all the basics: protein, quality fat, phytonutrients and fiber in a soup that is as delicious as it is simple to make. I love cooking this soup on the weekend to have it ready to go for a quick dinner on a busier weekday or to bring for lunch.
Kale and Sausage Soup
- 1 Dutch Oven or large soup pot
- 1 lb Italian sausage ground, spicy
- 1 whole onion medium, diced
- 2 cloves garlic minced
- 4 whole Yukon gold potatoes peeled and sliced into ½ inch pieces
- 4 cups kale de-stemmed and torn into small pieces
- 4 cups chicken bone broth
- 2 cups beans Great Northern beans, canned
- 1 pinch salt to taste
- 1 pinch pepper to taste
- 1 tbs olive oil
- Place a large Dutch oven or soup pot over medium heat. Add olive oil and brown Italian sausage allowing it to crumble as it cooks.
- Add onion to the pot, cook for about 5 minutes and then add garlic.
- Add potatoes and Great Northern beans into the pot and stir.
- Pour in chicken bone broth and bring to a boil. Turn heat down, allow soup to simmer until the potatoes get soft around 20 minutes.
- Add chopped kale into soup and cook for 5-10 minutes until kale is wilted.
- Season with salt, pepper, and red pepper flakes.
- Want a thicker soup without using cream or wheat? You can use 2 TB arrowroot flour mixed with 1 TB water to make a slurry and then add it into the soup as it simmers. Want even more creaminess? You can add 1 cup of full fat coconut milk.
- Kitchen Tip: Don’t let those potatoes and kale you forgot about go to waste. They are perfect for this soup! I like to keep some Italian sausage and pre-made chicken bone broth handy in my freezer so I can throw this soup together quickly.
- Functional medicine tip: Great Northern beans are lower lectin containing beans. If you want to lower the lectin content of this recipe, you can soak and pressure cook dried Great Northern beans before adding them to the soup. The soup tastes great without the beans if you are avoiding lectins altogether.
- Serving suggestions: This soup is both hearty and filling. It can be a great entrée soup. You could also pair it with some crusty GF bread, simple side salad, or roasted veggies on the side.
- Extra toppers: You can add some crispy bacon pieces to your bowl of soup right before serving.
From my kitchen to yours. With nourishment and love, Dr. Gesik