Sausage, Kale and White Bean Soup – ★★★★★


Kale, the superfood we are all told we should eat. Am I the only one who can not stomach getting a raw, firm and chewy piece of kale down? As much as I would love to be that woman who sits at a cafe and somehow manages to daintily eat an entirely kale salad and sip on green juice I know I will never be that kind of lady. No offense to those brave women who can do it, I am envious and wish I had your determination! That said, I want to set an example for my boys and try to get some superfoods into our diet. This soup is very kale heavy but it doesn’t have the raw chewy texture. The sausage really rounds out this soup and the beans are the perfect protein filler. We shared this soup with friends and it was a hit all around. (UPDATE: It is now 2017 and this has become our winter soup. I make a massive pot of it every other week. SO yummy and so good for your soul!)

Serves: 8     Calories: 298 per serving     Time: 30-45 minutes


  • 2 tbsp extra-virgin olive oil
  • 1 lb Italian sausage, we used sweet Italian
  • 8 cloves garlic, minced
  • 6 cups chicken broth or stock, divided
  • 1 bunch of kale, tough stems removed and chopped or torn into bite size pieces
  • 1 small bay leaf
  • 1 tsp garlic powder
  • 4 (15-ounce) cans white beans, rinsed and drained
  • Salt & freshly ground black pepper, to taste
  • Parmesan cheese/ crushed red pepper flakes, for garnish


  1. Place a large pan over medium heat. Heat 1 tbsp of olive oil in pot and add sausage. Cook, stirring occasionally, until the sausage is browned. Remove sausage to a paper towel-lined plate.
  2. Pour the remaining 1 tbsp oil in the pot, and add minced garlic. Stir and cook for about 30 seconds, or until garlic is fragrant.
  3. Pour 5 cups chicken broth/stock into pot and stir in kale, bay leaf, and garlic powder. Increase heat to high and bring to a boil. Once boiling, reduce to a simmer, cover, and cook for 5 minutes.
  4. Place about 1/3 of the drained beans in a blender or food processor along with the remaining 1 cup broth. Blend until smooth.
  5. Once kale is tender, add beans, broth/beans mixture, and browned sausage to the pot. Season with salt and pepper, to taste. Stir and simmer for a few minutes until heated through. Remove bay leaf before serving.
  6. Enjoy!

*Photo/video are originals belonging to me 

*Recipe adapted from




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