A hearty soup made with kale, potatoes, carrots, and sausage.
I'm feeling a bit under the weather this week. It seems I caught a cold from my toddler who just entered Pre-K. Along with her projects, crafts, and books, she's been taking home a new cold each week (lucky me!)
Right now hot tea and soup are on the menu. I thought I would make something from the archives that I haven't made in a while, something with lots of vitamins and antioxidants to help me kick this cold.
So I made this soup, which really hit the spot. It's a meal in a bowl and kale is one of the healthiest vegetables around, high in vitamins K, A and C with both antioxidant and anti-inflammatory benefits.
This soup will taste as good as the sausage you purchase, so be sure to find an Italian turkey or chicken sausage that you like, either would work. If you want this a little spicy, you can certainly use a hot sausage instead. Vegetarians could swap the sausage for soyrizo and vegetable broth.
Kale and Potato Soup with Turkey Sausage
Skinnytaste.com
Servings: 6 • Size: 1 2/3 cups • Old Points: 4 pts • Points+: 6
Calories: 232 • Fat: 4 g • Carb: 31 g • Fiber: 5.5 g • Protein: 19 g • Sugar: 3 g
Sodium: 647 mg (will vary by brand of broth you use)
Ingredients:
- 14 oz reduced fat Italian chicken or turkey sausage
- 8 cups (1/2 batch) kale, stems removed, leaves shredded
- 1 tsp olive oil
- 1 onion, chopped
- 1 medium carrot, sliced
- 4 cloves garlic, chopped
- 8 cups fat-free reduced-sodium chicken broth
- 2 cups water
- 3 medium red potatoes, peeled diced into 1/4 inch pieces
- 1 pinch dried red pepper flakes
- salt to taste
- 1/4 tsp fresh ground pepper
Directions:
In a large Dutch oven or pot, cook sausage over medium-low heat. Turn and cook until brown, about 10 minutes. Remove from pot, let cool and cut into thin slices.
Add oil to pot, add onions and carrots; cook on medium until translucent, about 5 minutes. Add garlic and cook 1 minute more.
Add broth, water and black pepper, bring to a boil and cook 5 minutes. Add cooked sausage, potatoes, red pepper flakes and bring back to a simmer. Cook covered for about 4 minutes. Add kale and bring back to a simmer. Cook partially covered until the potatoes and kale are cooked, about 5-6 minutes. Adjust salt if needed.
Makes 10 cups.




















Yum! I love these hearty soups!
ReplyDeleteThis is one of my favorite recipes, I'd never had it before my husband made it for me, I wouldn't mind eating it once a week, it is very good.
ReplyDeleteJust tried this coup today. It was delicious and packed full of good veggies! I didn't have turkey sausage on hand so I used what I had...Italian pork sausage. Increased the points a bit I'm sure but still wonderful.
ReplyDeleteThis is so good - I made this because it sounded close to Suppa Toscana from olive garden. This was so much better and no cream added. It definitely did not need any!!!
ReplyDeleteAgain another great recipe that does'nt give up flavor for a healthy version.
Delicious! I made this last night for dinner and it is full of flavor and easy to make!
ReplyDeletethis was great. I only made one change... I added half the potatoes in with the carrots to cook and then BEFORE i put the rest of potatoes and sausage in I used my immersion stick blender to cream it up a bit. Tastes A LOT like zuppa toscano from Olive Garden.
ReplyDeleteThanks, Gina.
~Christine R.
This soup was delicious. I will definitely make it again. Next time I will make a double batch as it only made enough for one serving each for my family of five.
ReplyDeleteI'm ALWAYS looking for new soups... this looks fab! :)
ReplyDeleteSounds wonderful, but I was wondering if it could be made in a slow cooker?
ReplyDeleteI think it would be great in a slow cooker, add the kale towards the last 30 minutes.
DeleteOh my goodness this looks fabulous! My husband and I made a similar soup on Sunday with chicken and butternut squash and it was delicious too! Fall soups are the best! :) Thank you for sharing!
ReplyDeletemmmm, I'm making this over the weekend!
ReplyDeleteMmm, mmm, mmm! That sounds delicious! :)
ReplyDeleteArabella, The Kuchar Team
This looks so yummy!
ReplyDeleteWe are major soup for dinner lovers over here and this one looks perfect! Yum!
ReplyDeleteI love the idea of kale in a soup!
ReplyDeleteI discovered this website a few months ago as a newlywed looking for ideas, and I have to tell you that you have been a lifesaver for many meals, as well as for my figure! When I make one of your recipes, I know that it will be tasty enough for my husband to ask me to make it again, while somehow also low enough in calories to keep us both trim and healthy! I'll be sure to try this one soon - it looks delicious! Thank you for all of your hard work!
ReplyDeleteWonderful! And congratulations!
DeleteWhat brand of sausage do you people recommend?! i don't buy it often. Thanks!
ReplyDeleteJess
I like Premio, Al Fresco and my local Italian butcher makes a great one with broccoli rabe!
DeleteGreat recipe Gina! Love your use of potato with kale - that balances out some of the bitterness for me!
ReplyDeleteTo simplify the cooking even further I would use Aidells Pre-Cooked Sausage - you can find them in almost any grocery store & the different flavors they offer could add some unexpected spice to this dish :)
Great share xx
This is my kind of soup. I love that you cook for yourself when you are under the weather, you sound like me :)
ReplyDeleteThis is so healthy and I hope it makes you feel better real soon!
Aggie, well I don't have a choice ;) And I rather home cooked food over take-out if I'm sick!
DeleteOh my god, this soup is very good. That looks delicious, it's all good. I liked it so much that I could eat this dish and one another. Gina xo
ReplyDeletethanks Gina!
DeleteGina-Ive never, ever cooked or baked before Labor Day of this year when I joined weight watchers to loose 20 LBS and came across this blog! Your receipes are AMAZING you are just the best.... and Im torn should you be a cook or a photographer-your are outstanding at BOTH!!!! thank you so much for the inspiration!!!!! please keep bringing it everyday like you do-its always so exciting to see what you cook everyday:)
ReplyDeleteAww thank you, I love both equally!
Deletethis is awesome... the only thing I would add would be a couple of cans of low sodium diced tomatoes. just another way of getting in the nutrients. (I'm from New England, so we're used to a red broth for kale soup) :)
ReplyDeleteI bet that would be great
DeleteLove the soup!! Thats one ting I love about the fall and winter, nice comfort soups! Your soup sounds wonderful!!
ReplyDeleteI am totally making that this Sunday... and Molly gave me a great idea for what to use my leftover piece of butternut squash in!
ReplyDeleteWhat vegetables would you use to make this low carb?
ReplyDeleteThe soups look so tasty! What a perfect time of year for soup. I can't wait to try some of the recipes! Thank you so much for sharing.
ReplyDeleteI wonder if it would work with sweet potatoes? I've been on a sweet potato kick and think it might go nicely with the kale.
ReplyDeleteThis is the first time I have tasted kale...not bad..made this soup for tonights dinner...it was delicious............thank you
ReplyDeleteNow i am going to search for another kale recipe so i can finish the rest of it....again thankyou
Super yummy, thank you! Will be making this again.
ReplyDeleteI think I'll pass on the potatoes. I don't eat that. Any substitutes?
ReplyDeleteI was just out for dinner at a portugese restaurant and had their caldo verde soup and this totally reminds me of that. I loved it and cant wait to try this version! I may swap some potatoes for parsnips and puree it to add a bit of richness. What do you think?
ReplyDeleteWow-that looks SO amazing-can't wait to try it!
ReplyDeleteMy husband was supposed to grab kale at the market, but ended getting cabbage instead. Can I substitute??
ReplyDeleteI was looking for a soup recipe to make for dinner tonight and came across this one. I always look to your website first so I was so happy to see this on the first page. Another winner! I cannot say how much my family and I thank you for your hard work Gina! Your recipes are fantastic!
ReplyDeleteI love kale! I made this yesterday, and added some oregano and parsley to it. I thought it was fantastic and really hits the spot this time of year as the weather is chilling down. Thanks!
ReplyDeleteI am very excited to try this today, with sweet potato instead on red...perfect for a cool Sunday afternoon!
ReplyDeleteWould this freeze well? I'm making it just for myself, I don' think my husband would eat it. So there would be a lot of leftovers!
ReplyDeleteI made this soup a month ago and froze the left overs. We just took it out of the freezer and reheated it and it was great! I will be using it for soup exchange this weekend!
DeleteThere is a nasty cold going around this fall. It's hit half my department at work. This healthy soup would have been handy when I had the same cold a few weeks ago. I hope you're on the mend.
ReplyDeleteCan I use fresh spinach instead of kale?
ReplyDeleteI did, and I thoroughly enjoyed it!
DeleteCan't wait to try this soup! Sorry you have not been feeling well lately. Change your toothbrushes!! Stops reinfecting you guys. Gets rid of the cold a lot faster.
ReplyDeleteI love your blog! You should post some of your stuff on FlauntMyFood.com
ReplyDeleteA friend told me about it and that's where I go to check out cool foods. I guess food bloggers post there, its pretty sweet. Anywho, love your site!
another great recipe!
ReplyDeleteGina please help. I found sweet chicken Italian sausage and hot Italian sausage. Which should I use for this recipe?
ReplyDeleteThank you
So Delish! My husband was skeptical because it had kale in it. He ended up eating 3 bowls at dinner and all of the leftovers. Thank you for all of your awesome recipes!
ReplyDeleteI made the soup last night with sweet chicken Italian sausage and it turned out great. My husband and son were both skeptical about eating something with so much "green" in it; but they loved it and so did I.
ReplyDeleteI made this soup with my husband this weekend and we are absolutely in love, thanks for sharing this recipe. I am having it for lunch today.
ReplyDeleteI made this soup last night using the JennieO Hot Italian Turkey Sausage & sweet potatoes instead of white potatoes. Delicious!! And I love that it made enough for me to portion it out and put the extra in my deep freezer for work days when I having nothing healthy to bring for lunch! Supposed to get cold in Michigan this weekend (30's), so this soup is right on time!
ReplyDeleteThis soup is completely awesome!! I can't get enough of it!
ReplyDeleteMy boyfriend and I have now made this soup twice. Perfect for the cold weather.
ReplyDeleteI started making this soup and suddenly I realized I only had one small potato left! So I used one Delicata squash I had on hand and the results were delicious!!! I will be making this soup again.
ReplyDeleteJust finished making this soup. I used ground Italian turkey sausage, available at my local natural food store. I was pleasantly surprised to find already washed and shredded kale at the same store, big time saver! Soup is deliciously spicy & hearty. Thanks!
ReplyDeleteCorrection: CHICKEN sausage. Yum!
DeleteMade this tonight! Fantabulous! I've been looking for a healthier version of this soup without the cream and here it is.
ReplyDeleteLOVE the site!
Made this tonight. It was awesome! Thank you for another great soup! I love love love your site!
ReplyDeleteGina, the first time I made this soup my daughter who is 9 said that it was better than my Grandma's recipe for Homemade Chicken and Dumplings which is her all time favorite dish I make. My 3 year old son devoured it then asked me for the next 4 days if I was making this soup for dinner again and didn't understand that we couldn't eat it every day. I make your recipes all the time and every single one of them are hits at my house and I tell everyone I know about your blog. Every week when I am preparing my weekly menu and grocery list I come here first for ideas. Thank you for making it so easy to prepare healthier options for my family that tastes so amazingly good.
ReplyDeleteDo you think that sweet potatoes would work in place of the red potatoes? Just trying to shorten my grocery list!
ReplyDeleteThis soup is delicious! My dear friend used this recipe to make a couple batches of soup for my family. We just lost my Mom and this soup has been a huge comfort to our family during our time of immeasurable loss! Thanks so much for this recipe!
ReplyDeletePeace and Blessings be with you!
Kerri
I tried this recipe last night and it was amazing! My first time using kale and now I'm looking for more soup recipes that use kale! I used more pepper and red pepper flakes becsue I like spicy, but other than that I made the recipe exactly as written. Thanks Gina!
ReplyDeleteI love love love this soup! Yesterday I tried it with a cup of lentils instead of potato, and spinach instead of kale (it was all I had on hand). It came out so good! I made enough to last me all week!
ReplyDeleteOMG!! This is so YUMMY!! I used ground turkey instead of turkey sausage, added celery, and cooked it all in the same pot...doubled the recipe thinking I could freeze some but hubby and 15 year old son ate it all =)
ReplyDeleteThis recipe is great!! I'm so excited to try more your recipes!!
ReplyDeleteAbsolutely loved this soup. I use Turkey Kielbasa and it infused the kale and potatoes with a lovely smokey flavor.
ReplyDeleteI made this tonight and it was amazing!!! My extremely picky husband even ate it! I didn't put in the red pepper flakes though.
ReplyDeletethis sounds amazing! Can you cook this in a crock pot?
ReplyDeleteI made this past weekend because my daughter and I was also sick. She couldnt get enough of this soup. I was certain that she would start picking out the kale but NOPE, she loved it. I had no leftovers..Thank you!!!
ReplyDeleteMade this soup. It was good, but I did not like the turkey sausage. Maybe it was the kind I used that made the whole dish just taste like sausage. I did love the kale taste. I think I will make this dish again with out any meat next time and maybe add a little bit more potatoes. I bet it would be so delicious!
ReplyDelete