Oct 18, 2012

Kale and Potato Soup with Turkey Sausage



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.

95 comments :

  1. Yum! I love these hearty soups!

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  2. This 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.

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  3. Just 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.

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  4. This 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!!!

    Again another great recipe that does'nt give up flavor for a healthy version.

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  5. Delicious! I made this last night for dinner and it is full of flavor and easy to make!

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  6. this 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.

    Thanks, Gina.

    ~Christine R.

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  7. 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.

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  8. I'm ALWAYS looking for new soups... this looks fab! :)

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  9. Sounds wonderful, but I was wondering if it could be made in a slow cooker?

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    1. I think it would be great in a slow cooker, add the kale towards the last 30 minutes.

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  10. Oh 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!

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  11. mmmm, I'm making this over the weekend!

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  12. Mmm, mmm, mmm! That sounds delicious! :)

    Arabella, The Kuchar Team

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  13. We are major soup for dinner lovers over here and this one looks perfect! Yum!

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  14. I love the idea of kale in a soup!

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  15. I 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!

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  16. What brand of sausage do you people recommend?! i don't buy it often. Thanks!

    Jess

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    Replies
    1. I like Premio, Al Fresco and my local Italian butcher makes a great one with broccoli rabe!

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  17. Great recipe Gina! Love your use of potato with kale - that balances out some of the bitterness for me!

    To 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

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  18. This is my kind of soup. I love that you cook for yourself when you are under the weather, you sound like me :)
    This is so healthy and I hope it makes you feel better real soon!

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    1. Aggie, well I don't have a choice ;) And I rather home cooked food over take-out if I'm sick!

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  19. Oh 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

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  20. Gina-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:)

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  21. this 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) :)

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  22. Love the soup!! Thats one ting I love about the fall and winter, nice comfort soups! Your soup sounds wonderful!!

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  23. I am totally making that this Sunday... and Molly gave me a great idea for what to use my leftover piece of butternut squash in!

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  24. What vegetables would you use to make this low carb?

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  25. The 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.

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  26. I 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.

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  27. This is the first time I have tasted kale...not bad..made this soup for tonights dinner...it was delicious............thank you
    Now i am going to search for another kale recipe so i can finish the rest of it....again thankyou

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  28. Super yummy, thank you! Will be making this again.

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  29. I think I'll pass on the potatoes. I don't eat that. Any substitutes?

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  30. I 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?

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  31. Wow-that looks SO amazing-can't wait to try it!

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  32. My husband was supposed to grab kale at the market, but ended getting cabbage instead. Can I substitute??

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  33. I 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!

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  34. I 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!

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  35. I am very excited to try this today, with sweet potato instead on red...perfect for a cool Sunday afternoon!

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  36. Would 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!

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    1. I 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!

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  37. There 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.

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  38. Can I use fresh spinach instead of kale?

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    1. I did, and I thoroughly enjoyed it!

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  39. Can'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.

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  40. I love your blog! You should post some of your stuff on FlauntMyFood.com

    A 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!

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  41. Gina please help. I found sweet chicken Italian sausage and hot Italian sausage. Which should I use for this recipe?

    Thank you

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  42. 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!

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  43. I 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.

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  44. I 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.

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  45. I 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!

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  46. This soup is completely awesome!! I can't get enough of it!

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  47. My boyfriend and I have now made this soup twice. Perfect for the cold weather.

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  48. I 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.

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  49. Just 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!

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    1. Correction: CHICKEN sausage. Yum!

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  50. Made this tonight! Fantabulous! I've been looking for a healthier version of this soup without the cream and here it is.
    LOVE the site!

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  51. Made this tonight. It was awesome! Thank you for another great soup! I love love love your site!

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  52. Gina, 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.

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  53. Do you think that sweet potatoes would work in place of the red potatoes? Just trying to shorten my grocery list!

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  54. This 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!

    Peace and Blessings be with you!
    Kerri

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  55. 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!

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  56. I 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!

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  57. OMG!! 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 =)

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  58. This recipe is great!! I'm so excited to try more your recipes!!

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  59. Absolutely loved this soup. I use Turkey Kielbasa and it infused the kale and potatoes with a lovely smokey flavor.

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  60. I made this tonight and it was amazing!!! My extremely picky husband even ate it! I didn't put in the red pepper flakes though.

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  61. this sounds amazing! Can you cook this in a crock pot?

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  62. I 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!!!

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  63. Made 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!

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  64. i love this recipe...ive made it on the stove but im wondering if i can make it in the slow cooker. i work late and need to do more crockpot recipes these days. HELP!!!

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  65. This is one of the most delicious soups I've ever tried, and is my new favorite! My daughter invited me over to try it last night - lucky me! She used a chicken Italian sausage but didn't change anything else. I just finished a leftover bowl and must say its even better the next day! We are having a soup cookoff at work this week - I think I just found my entry!

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  66. Wow! This soup is fantastic! I happened to have homemade chicken broth on hand, which made it even better. I added some more carrots but other than that stuck right to the recipe. A new favorite and making me a little sad that warmer weather is headed our way - luckily we still have snow on the ground from a late spring storm so it was a perfect dinner. Thanks so much :)

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  67. Made this today and just had a bowl for lunch. I used sweet potato rather than red and I also tossed in some baby bella mushrooms. It totally ROCKS!! Thanks so much for this recipe. I know I'll be adding this to the soups I make all the time!

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  68. I made this today using collard greens instead and added tortellini. It was amazing!,,,,,
    Vanessa

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  69. Made this last night for my husband and brother in law, they kept asking what the "green leaf" was, lol! They loved the soup and even had two bowls each! The best compliment I can give you Gina is they told me to make it again for them this fall! If they want it again that is the biggest compliment I receive! I will say they tell me that about almost anything that I make that comes from your website! Keep up the great work, it has helped me accomplish my weight loss goal and maintain for nearly 2 years with a loss of 80 pounds! If it tastes like diet food I don't eat it, I use your recipes at least 5 days a week! It has transformed my cooking philosophy, thank you!

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    1. That's awesome Jennifer! And that's incredible and very inspiring! Makes me feel really good that I can help change your cooking philosophy, that is my mission!

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  70. OMG, I literally started making this soup last year, kind of made up the recipe on my own, but I use Sweet Potato instead! It's FANTASTIC!

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  71. I made this last night and it was FANTASTIC! My husband is usually wary of soup for dinner because he assumes he'll be hungry after, but this soup was delicious and satisfying. Best part? It made enough for leftovers to bring to work today AND extra to share with a friend tomorrow for lunch! Great recipe.

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  72. This was fantastic! I was in the mood for a creamy soup, so I replaced the water with fat free half n' half and was very happy with the result. And somehow I ended up with at least 8 servings. Thanks for all of the great recipes!

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  73. I made this last night and it was fabulous! Even my husband really like it. I love your recipes Gina!

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  74. Ate this soup for the last 2 nights and freezing the rest. This soup is delicious, healthy and very filling. Keep up the good work, Gina. You're great! Can't wait for your cookbook! Canadian fan!

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  75. Yum! Made this last night at it was amazing! I used roasted red pepper and garlic chicken sausage and added a dash or two of cayenne for a bit of extra spice. My BF absolutely refuses to eat kale so I cooked everything else, took out a bowl for him, then added the kale for me. He said he still enjoyed it, but does anyone have any suggestions for a substitute? The soup doesn't look nearly as appealing without out the kale.

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  76. This is so flippin' good. I just have to say I absolutely adore your blog and use all of these recipes to help me with my new healthier lifestyle. Thank you so much for putting nutrition info!!! I veered away from your EXACT recipe this time and used spicy sausage and it was DELISHH!!! So seriously, thank you! I also wanted you to know I shared some of your recipes (and praised you) on my blog today!

    Surrounded by Pretty

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  77. Would this be ok in a slow cooker

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  78. Would it be okay to use spinach instead of kale?

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  79. Love this soup. I think this tastes a lot like Olive Garden Tuscan soup. I sometimes leave out the carrots when my produce is low. Still very good omitting carrots. I also sometimes add red pepper flakes for a little kick. This has become a regular in my meal planning. Nothing better on a cold day

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  80. This is the third time I've made this soup and I took a tip from a previous poster who added a can of diced tomatoes…SUPER YUM! This is the perfect soup for a chilly day and it tastes better on day 2. I use sweet italian chicken sausage by Al Fresco. YUM!

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