Jan 30, 2010

Turkey Sausage, Kale and White Bean Soup




This hearty soup is loaded with fiber and is a very satisfying meal on a chilly evening. Top this with some good grated cheese like Parmigiano Reggianno or Locatelli (I always splurge on grated cheese) and a nice piece of crusty bread for a wonderful meal for 4 under $10.



Turkey Sausage, Kale and White Bean Soup
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 2 cups • Old Points: 7 pt • Points+: 9 pts Calories: 320.7 • Fat: 13.0 g • Protein: 33.2 g • Carb: 15.1 g • Fiber: 5.1 g • Sugar: 1.2 g
Sodium: 697.1 mg

Ingredients:

  • 1.25 lb homemade turkey sausage meat
  • 2 tsp olive oil
  • 1 clove garlic, minced
  • 1/2 bunch kale - rinsed, leaves removed from the ribs & rough chopped
  • 1 cup Cannellini or Northern beans - drained and rinsed
  • 4 cups fat free chicken stock
  • 2 cups water
  • 1 small pinch dried red pepper flakes (optional)
  • salt and freshly ground pepper to taste

Directions:
Heat oil over medium-high heat in a medium sized pot. Add sausage meat breaking it up with a spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2 - 3 minutes (careful not to let the garlic burn). Add the water, stock, beans and red pepper flakes (if using) and stir thoroughly. Simmer on low for 10 minutes, covered. Throw in kale and allow to simmer for another 10 minutes covered. Adjust salt and pepper to taste. Divide into four bowls and serve hot.

66 comments :

  1. mmm this looks great! :)

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  2. I love the photo! That soup looks so delicious and tempting...wish I had a bowl of that now!

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  3. Erica Olden1/31/10, 2:21 PM

    Gina-

    I just don't know how to express how EXTRAORDINARY you and your blog are! Thank you for being a consistent place I can go- EVERY week- to plan healthy and delicious meals for my husband and I. You are an inspiration! Please keep the great recipes coming...Last week I made your crock pot minestrone and your cauliflower soup! Both were incredible! This week, onto your new soup (posted above-looks great) and your candied tomato sauce with whole wheat pasta! I just wanted to express my gratitude and say WAY TO GO, GIRL!!!! Thank you, Thank you, Thank you! - Erica in Chicago

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  4. Erica Olden said all the things I would like to say to you Gina. I love good food and your recipes are outstanding. You're at a busy time of your life right now and I congratulate you on many levels, especially the wonderful WW recipes.

    70 year old grandma from Kalamazoo.

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  5. You have a great site. I enjoy all the recipes as there are so many and they are pointed making it even better. Thanks.

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  6. Kate Tiller2/1/10, 2:31 PM

    Looks great. Makes me think of my favorite soup from Olive Garden, but with potatoes instead of the beans. Planning on making this for dinner tonight.

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  7. @Thanks Erica and Grandma from Kalamazoo!!

    @Kate - I've never been to the Olive Garden but I'm sure it would be good with potatoes too!

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  8. Oh thank you so much!!!! This soup was wonderful. I had some escarole in the fridge so I used that in place of the kale. My 9 years old, picky eater daughter loved it, too. It is my second of many recipes that I plan to try. You are an angel. I feel so lucky to have stumbled across your site. For medical reasons, I need to follow an all natural diet - no preservatives or addititves diet... just whole foods. I like to cook and I like good food but I didn't know how to do the diet without all that prepared diet food. Your web site gives me hope that it can be done. Monday I went through all the soup recipes and went to the market to stock up on ingredients so I can make several more of your recipes. Thank you thank you thank you! Kristen

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  9. This soup was incredible. I made it tonight and my husband loved it! Thank you for providing such delicious healthy recipes.

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  10. You're welcome Kristen! Glad I can help!

    @Laura - So glad you both enjoyed it!

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  11. I made this soup for dinner tonight and my husband & I both loved it! I had to substitute spinach for kale because that's what I had, but I want to try it with kale next time. I used Honeysuckle White turkey bratwurst for the sausage, which was really good. Thanks for all the awesome recipes you post!

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    1. I just wanted to say that this has become a regular in our house. I usually use beans I've cooked from dry in the crockpot and usually use two cups instead of one. This is such a filling soup! And I absolutely love the kale in it!

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  12. Must have been great with bratwurst! Great easy idea!!

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  13. Oh my goodness. I made this today for lunch and...wow! I nomally detest kale. Seriously, my husband has been trying to get me to eat it for a long time. This soup, though, totally changed my mind. It was amazing!!

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  14. This soup looks very yummy!! Could it be put in the crockpot and cooked on low for a few hours, rather than cooked on the stovetop?

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  15. I made this soup last weekend...delicious!! I never had or used kale before, but it was very good in the soup. I love your site and your recipes! Thank you so much for all your work here!

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  16. This soup is amazing! It reminds me of a Portuguese soup called Caldo Verde. I had a lot of left over kale so I did some research on the Internet about what I could make that was easy and came up with Kale Chips which were so yummy! You just pop kale in oven with olive oil and salt and they come out like chips! Great recipes Gina!

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  17. Thanks, I saw that on Kalyn's Kitchen. I must try Kale Chips soon!!

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  18. I just made this tonight...it's so delicious! My husband and I love it. I eat kale often and wanted to use it in a soup that was light and this fit the bill...good stuff! Thanks!

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  19. Do you have the fat/calories/protein/carbs for this one?

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  20. I made this soup last night and I can not believe how delicious it was! It was the first time I have ever had or cooked with kale and it was very good! I used chicken sausage instead because it was lower in fat and calories when I read the label in the supermarket! This is a keeper. Thank you Gina! You are amazing!

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  21. I LOVE this recipe...it is my go-to soup! Thanks Gina!

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  22. Made this last night, put extra kale, onions, carrots...lots of veggies. This was so great, I made a huge bowl and the two cups fills me up!!! Thanks again for another great recipe!

    Tiffani

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  23. This is super yummy! I also added a can of chopped tomatoes and some carrots to have more veggies - delicious!

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  24. Great soup. Especially love the turkey sausage recipe. It's so good to be able to control what you put in. My husband enjoyed it as well and said the leftovers are even better. Kale was perfect and I think I'll add celery and onion while browning the sausage next time. Thanks for the recipe

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  25. I just made the soup, it was so good! I added a bit of evaporated milk and it reminded me of Olive Garden's Zuppa Tuscana.

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  26. Scrumptious!! How could I have not know the awesomeness that is kale until now? What a satisfying soup and the sausage is easy to make and delicious!

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  27. Kelly Gorder9/20/11, 10:58 PM

    This ws so delicious! Thank you for posting a great soup that was so easy to make. I loved the link to the turkey sausage, too. What a great site!

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  28. Made this for my family and it was delicious!! I added tortellini for my daughter, made it very hardy!!

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  29. This was delicious. I used storebought turkey sausage and threw some onions in with it. A very delicious warming meal. Your website is really helping me in my weight watchers journey (I'm fairly new to it). I am happy I found you.
    Thank you. — SBE

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  30. This was out of this world! i actually found lamb sausages that were 2 for 140 calories, so I used 8 in the recipe, making it the exact same as the turkey meat. The lamb was so flavourful!!!!! huge hit!!

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  31. Gina....do you have the nutritional info for this recipe.....the WW website won't let me input this in my online tracker without it. DELICIOUS, by the way!

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  32. I had this Soup last night and I got to tell you, WOW it was so Yummy, I did have to add a little Adobo seasoning to it, and that made it PERFECT in my book :) I also used your Turkey Sausage Recipe in this soup, I love that recipe as well. I am so Happy that I found your Page!

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  33. Soooo delish!! Thank you for your blog and the hard work you put into it!!

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  34. Hi Gina, I made this last week and my family absolutely loved it! I substituted veggie meat for the sausage and seasoned it accordingly (my partner is vegetarian) and it came out great! This week I am making your sloppy joes!

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  35. Would this freeze alright? or would the kale go funny or too mushy?

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  36. This was so tasty and easy! Thanks! I've been using about 2 recipes a week from your site for the past month as part of my quest to eat fresh and more healthfully. You're awesome! I don't feel like I'm missing out on anything but the calories b/c your recipes are so flavorful :) I tried this one with turkey brats that I took out of the casings..so good! Made some kale chips with the leftover giant bunch of kale. ~Kristen S.

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  37. Delicious soup. Have tried 4 or 5 recipes from your site and so far all have been a hit!! For this one I sub escarole for the Kale cause that is what I had and also a potato instead of beans because I am breastfeeding and trying to stay away from beans. It turned out delish! Took a little longer to cook with the potato, next time I will probably nuke the potato first then add to the soup. Hubby is not a big soup person and he really liked it.

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  38. this soup is amazing [no shock all your recipes are wonderful] and is now in my rotation, and should be in everyone's :) i made a little change. i added 1 cup of water and 1 can of stewed tomatoes [no salt added!]. mmmmm

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  39. Another awesome recipe! Perfect for this chilly rainy weather we're having here! My husband is absolutely loving it, he's asking what's on the menu for tomorrow! =) Thanks so much!

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  40. FlonkertonChamp6/6/12, 1:39 AM

    when it says "leaves removed from ribs", are you supposed to then trash the ribs, or chop them as well? forgive me if this is a dumb question, i'm completely unfamiliar with kale!

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  41. trash them. they are super fiberous

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  42. This looks so great, going to make it today! Have made several recipes and they have all been a hit! Thank you so much!

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  43. Made this for dinner last night. Delicious. I added extra Kale and some frozen veggies that I warmed up to bulk up the amount of soup for zero extra points. I only had one cup for a serving and it was very filling. Leftovers for today...great comfort food with a crusty roll. Thanks for a great recipe.

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  44. Wow. This was really good. And simple/quick. And healthy. I did add Parmesan at the end. And I think deglazing the pan in the beginning with white wine would add a nice touch. But thanks so much for posting it!

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  45. I've made this soup twice now. I just can't get enough!

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  46. Love your site!! Would the points+ be the same if I used Jennie O Sweet Italian Turkey Sausage without the casing instead of the homemade stuff? (I like as many shortcuts as possible).

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  47. How can I reduce the sodium?

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    1. Use unsalted broth and don't add any salt.

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    2. Use unsalted broth and don't add any salt.

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  48. I can't wait to try this recipe! I've tried a couple of the recipes on your blog and loved each and every one of them, so I know this one won't disappoint :)

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  49. I just made this for dinner, it was so delicious! Thanks for the great recipe!

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  50. I modified this by using All Natural Al Fresca Sausage b/c I didn't have time to make the homemade stuff. So yummy! I am addicted to kale lately.

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  51. I made this tonight but used Premio Chicken Sausage instead. It was delish! Thanks!

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  52. I made this tonight but used Premio Chicken Sausage instead. It was delish! Thanks!

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  53. Can't wait to give this a go tomorrow! I heart kale.

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  54. Making this right now. I had some mushrooms I had to use so I decided to throw it in there and use a whole bunch of kale instead of half because i love the stuff, so I increased the amount of broth/water. Don't think this will affect the amount calories per serving much. Can't wait to taste it. It smells wonderful!

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  55. On the stove right now with Chicken Sausage.....smells incredible. Dinner time can't come soon enough! LOL

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  56. Just made this and it was soo delicious!!! Thank you for the recipe!!! I added onion to the sausage and a laurel leaf mistaking it with oregano... but delicioso!!! A mi familia le encanto!

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  57. I used some Open Nature Roasted Red Pepper Chicken Sausage and some onion, extra garlic and extra pepper flakes. I too finished mine off with parmesan. Tastes wonderful! With homemade kale, this was way less than $10 at my house! :)

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  58. I love this soup! Made it tonight and it was delicous! I used Andouille sausage and frozen kale. Since I wasn't using a low cal sausage, I used a half a pound instead, and balance the liquid ration. yummy.

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  59. This is a very tasty soup. We've made it 3 weeks in a row and headed for a fourth.

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  60. Just made this and my boyfriend who doesn't like beans at all LOVED it. I'm definitely going to make a big batch and freeze it. Thanks again for another winner Gina!

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  61. Is the nutrition info just for the soup --- not including cheese

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  62. I absolutely loved this soup! I threw some celery and a small onion in there for more veggies. I also used pre cut kale in a bag because I'm lazy. This soup is filling, delicious, and healthy! I love your recipes!

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