• On Oct, 09, 2024
•  ladyrecipes
•  Recipes

320.5 Cals 33 Protein 15 Carbs 13 Fats
PREP TIME:
10 mins
COOK TIME:
35 mins
TOTAL TIME:
45 mins
YIELD:4 SERVINGS
COURSE:Dinner, Soup
CUISINE:American
This hearty turkey sausage, kale and white bean 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.
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
INSTRUCTIONS
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.
Serving: 2cups, Calories: 320.5kcal, Carbohydrates: 15g, Protein: 33g, Fat: 13g, Saturated Fat: 3.5g, Cholesterol: 105mg, Sodium: 697mg, Fiber: 5g, Sugar: 1gBlue Smart Points:6Green Smart Points:8Purple Smart Points:6Points +:9