Sausage and Kale Soup

Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Soups and Stews
Cuisine: American, Gluten Free
Keyword: Fall, Winter
Cooking Method: One Dish Meals
Condition: Diabetes, Gluten Free, Heart Health, Low Sodium, Nut Free
Servings: 8 servings


  • 1 lb ground pork or turkey to reduce saturated fat content
  • 1 tsp dried parsley
  • 1/2 tsp black pepper plus additional to taste
  • 1 tsp Italian seasoning
  • 1/2 tsp fennel seed
  • 1/2 tsp paprika
  • 1/2 tsp red pepper flakes plus additional to taste
  • 2 tbsp olive oil
  • 1 sweet onion diced
  • 6 cloves garlic minced
  • 6 cups chicken broth low sodium
  • 3 cups water
  • 1 lb red potatoes sliced
  • 4 carrots peeled, chopped
  • 1 bunch kale ribs removed, sliced into ribbons
  • 2-15 oz cannellini beans drained and rinsed
  • 1/4 cup Italian flat leaf parsley finely chopped, plus extra for garnish


  • In a large pot, cook pork (or turkey) over medium-high heat until browned, breaking up with a spoon. Season with parsley, Italian seasoning, black pepper, fennel seed, paprika, and red pepper flakes. Once cooked through, drain and place sausage on a plate. Set aside.
  • Add olive oil and onions to the pot and cook until translucent. Add the garlic and continue to cook for another minute. Next add broth and water to the pot. Bring to a boil, then add remaining ingredients as well as the cooked pork. Reduce heat to medium-low, cover pot and let simmer.
  • Let contents of pot simmer for at least 30 minutes, until potatoes and carrots are cooked through. To allow flavors to combine, cook longer if possible.
  • Season with additional black pepper and red pepper flakes to taste. When ready to serve, sprinkle with additional parsley.


Carbohydrates: 21g | Protein: 16g | Fat: 17g | Sodium: 149mg | Potassium: 809mg | Fiber: 3g

Please note:

Nutrition info is an estimate and may contain errors. 

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