Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Italian Sausage Kale Soup Recipe

Wednesday, January 2, 2013

{soups-salads-and-salad-dressings} Italian Sausage Kale Soup Recipe

Italian Sausage Kale Soup Recipe

My mom dehydrates the last pick of tomatoes from her garden each fall—perfect for quick soups like this one. If I don't have time to prepare dry beans, canned beans work just as good. —Lori Terry, Chicago

This recipe is:

Contest Winning

Healthy

    Prep: 15 min.
    Cook: 20 min.
    Yield: 8 Servings

Ingredients

    1-1/2 pounds Italian turkey sausage links, casings removed
    1 medium onion, chopped
    8 cups chopped fresh kale
    2 garlic cloves, minced
    1/4 teaspoon crushed red pepper flakes, optional
    1/2 cup white wine or chicken stock
    1 carton (26 ounces) chicken stock
    1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
    1 can (14-1/2 ounces) no-salt-added diced tomatoes
    1/2 cup sun-dried tomatoes (not packed in oil), chopped
    1/4 teaspoon pepper

Directions

    Crumble sausage into a Dutch oven; add onion. Cook and stir over medium heat until meat is no longer pink. Drain, reserving 1/4 cup drippings; set sausage aside. Saute kale in reserved drippings until wilted. Add garlic and, if desired, pepper flakes; cook for 1 minute. Add wine; cook 2 minutes longer.
    Stir in the stock, beans, diced tomatoes, dried tomatoes, pepper and sausage mixture. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until kale is tender. Yield: 8 servings (2 quarts).

Nutritional Facts 1 cup equals 217 calories, 8 g fat (2 g saturated fat), 51 mg cholesterol, 868 mg sodium, 15 g carbohydrate, 4 g fiber, 18 g protein.

Originally published as Italian Sausage Kale Soup in Healthy Cooking August/September 2012, p50