“There’s a reason you hear so much about eating dark leafy greens. Vegetables such as kale, chard, collard greens, arugula and spinach are bursting with nourishing health benefits. However, many kids turn up their noses and are reluctant to eat them” as quoted by an article on the Academy of Nutrition and Dietetics website. We also think that many adults are skeptical about eating kale, so that is one of the reasons that we created a kid-friendly and picky eater adult friendly soup with kale in it. We hope you like our recipe and would love to hear your thoughts in the comments below.
Find additional popular soups and stews recipes on our website in our searchable recipe database.
Definitely give these a try in addition to the turkey sausage and kale soup recipe.
For more diabetes friendly recipes, take a look at our cooking with diabetes cookbook.
Sausage and Kale Soup
Ingredients
- 1 lb pork ground or turkey to reduce saturated fat content
- 1 tsp parsley dried
- 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 carrot peeled, chopped
- 1 bunch kale ribs removed, sliced into ribbons
- 2-15 oz cannellini beans drained and rinsed
- 1/4 cup parsley Italian flat leaf, finely chopped, plus extra for garnish
Instructions
- 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.
Nutrition
Please note:
Nutrition info is an estimate and may contain errors.
An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.
