Kale, White Bean & Chicken Sausage Soup

🛒 Ingredients

• 1 tbsp olive oil

• 1 small yellow onion, diced

• 2–3 garlic cloves, minced

• 4 chicken sausage links (casings removed), crumbled

• 3 carrots, diced

• 3 stalks celery, diced

• 3 cups red potatoes, chopped

• 1 can (14.5 oz) diced tomatoes

• 1 can (14–15 oz) chicken broth

• 2 cups water

• 1 can (15 oz) cannellini beans, drained and rinsed

• 1 small bunch kale, de-stemmed and chopped

• Juice of ½ lemon

• ½ cup milk (I used skim, but any kind works)

• 2 tsp Italian seasoning

• ½ tsp dried thyme

• ½ tsp paprika

• Salt and pepper to taste

• Optional: 2 tbsp chopped fresh rosemary

• Optional: Grated parmesan and crusty bread to serve

🧑‍🍳 Instructions

1. Sauté the Onion and Garlic

Heat olive oil in a large soup pot over medium heat. Add the diced onion and cook for 3–4 minutes, until softened. Stir in the garlic and cook for another 30 seconds until fragrant.

2. Brown the Chicken Sausage

Add the crumbled chicken sausage to the pot and cook for 6–8 minutes, breaking it up with a wooden spoon, until fully browned and cooked through.

3. Add the Veggies

Stir in the chopped carrots, celery, and red potatoes. Cook for 10 minutes, stirring occasionally, to begin softening the vegetables.

4. Build the Broth

Pour in the diced tomatoes (with juices), chicken broth, and water. Stir in Italian seasoning, thyme, paprika, salt, pepper, and fresh rosemary if using. Bring the soup to a boil, then reduce the heat and let it simmer uncovered for 25–30 minutes, or until the potatoes are fork-tender.

5. Stir in Kale and Beans

Add the chopped kale and drained cannellini beans to the pot. Simmer covered for another 5–10 minutes, until the kale is wilted and tender.

6. Finish with Lemon and Milk

Turn off the heat and stir in the juice of half a lemon and the milk. Taste and adjust seasoning with more salt, pepper, or red pepper flakes if desired.

7. Serve

Ladle into bowls and top with grated parmesan. Serve with crusty bread on the side for a complete and cozy meal.

🍽 Why I Love This Bowl as an RD: Flavor Meets Function

1. Satisfying source of protein from crumbled chicken sausage and creamy white beans

2. Loaded with colorful veggies for antioxidants, fiber, and texture

3. Hearty red potatoes offer potassium and slow-digesting carbs to provide lasting energy and stable blood sugar levels

4. A light, nourishing broth made richer with a splash of milk (no heavy cream needed)

5. Great for batch cooking nourishing meals all week long