A simple one-pot fall soup. Chicken sausage does the seasoning, and beans and kale make it hearty. No-salt-added tomatoes and beans plus low-sodium broth keep it friendly to your blood pressure.
Ingredients
- 1 tablespoon extra virgin olive oil
- 12 ounces Italian-style chicken or turkey sausage, casings removed
- 1 medium yellow onion, diced
- 4 garlic cloves, minced
- 1 can (15 oz) no-salt-added diced tomatoes
- 6 cups low-sodium chicken broth
- 2 cans (15 oz each) no-salt-added cannellini beans, drained and rinsed
- 5 cups kale, stems removed, chopped
Steps
- Brown the sausage. Heat the olive oil in a large pot over medium-high heat. Add the sausage and brown it, breaking it into crumbles as it cooks.
- Cook the onion and garlic. Add the onion and cook until it softens. Stir in the garlic for the last minute.
- Simmer. Add the tomatoes with their juices, the broth, and the beans. Bring to a boil, then lower the heat and simmer. Mash a few beans against the pot to thicken the soup.
- Add the kale and serve. Stir in the kale and simmer until it is tender. Taste before adding any salt; you likely won't need it.
Notes
- Choose a sausage with the least sodium you can find, and check the label, because brands vary widely.
- Chicken or turkey sausage has far less saturated fat than pork.
- For more fall flavor, add 2 cups of cubed butternut squash with the broth and simmer 10 minutes longer.
- Black pepper and a squeeze of lemon at the end are nice but optional.