Oct 7, 2013

Kale Bean and Sausage Soup

For me, the shift from chilled salads to warm soups happens unpredictably. This year it fell in October when I felt the need to be wrapped in the warmth that only a good broth base soup could offer. Luckily for us, root vegetables and hearty greens — two key ingredients for this hearty yet healthy soup — are overflowing at the markets. Don't eat meat? No issues here... Simply leave out the sausage, perhaps add some extra spice from a pinch of red pepper flakes. Traditional pork sausage (220 cal / 16g fat / 6g sat. fat) could be used for added indulgence, but I opted for poultry (130 cal / 6g fat / 2g sat. fat) for it's leaner characteristics.

4 Tbs olive oil
4 cloves fresh garlic, chopped
1 head leafy kale, stems removed, roughly chopped
4 carrot stick, sliced 1/2 inch
1/2 head cauliflower, florets sliced
1 lb. hot poultry Italian sausage patties
1 can cannellini beans
1 can chick peas
6 cups chicken broth
fresh sage, thyme, rosemary
salt and pepper to taste


  1. Preheat oven to 450ºF. Toss cauliflower and carrots in 2 Tbs. oil and salt. Arrange on parchment lined baking sheet and roast for about 30 minutes or until golden and softened.
  2. Add 1 Tbs olive oil to large dutch oven over medium heat. Add sausage and break up with wooden spoon, leaving large pieces about 2 inches in size. Stir occasionally until browned evenly but not overcooked. Remove and set aside.
  3. Add remaining 1 Tbs olive oil to same pot over medium heat. Add garlic and stir for about 1 minute until fragrant, being sure not to brown. Add kale and toss in garlic oil. Cover with lid and let cook for about 5 minutes. 
  4. Mince fresh herbs.
  5. Add sausage, roasted carrots and cauliflower, beans and broth to pot. Add herbs. Season to taste with salt and freshly cracked pepper.
  6. Let simmer for up to one hour to unite flavors. (Recommendation: Serve with ooey gooey grilled cheese.) 

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