Saturday, December 20, 2014

Sausage, Kale and White Bean Soup

Oh kale, you're the best. Us dietitian folk love our leafy greens, and for good reason! Kale is a great source of B vitamins, folate, calcium and fiber and can be super tasty if prepared the right way. I recently found frozen kale in our HealthMarket section and got really excited to use it. Not only does it work well it soups, but it would also be wonderful in stir-fries, casseroles and pasta sauces. 

This soup combines my favorite chicken sausage with creamy white beans, lots and lots of veggies (of course) and a little cheese to amp of the flavor. Although perfectly delicious eaten the day you make it, this dish would also hold up well in the freezer if you want to make a double batch. Time to warm up!




1. Heat oil in a large pot over medium-high heat. Add diced sausage and cook until golden and slightly crispy, about 5 minutes. Transfer to a bowl.



2. In the same pot, cook the onion and carrot until softened, 4-5 minutes. Add the garlic and cook 1 minute longer.


3. Pour in the chicken stock and cannellini beans and stir to combine. Add the bay leaf, rosemary, salt, pepper and cheese and bring to a simmer. Turn heat to medium-low, cover pot and cook for 15 minutes.




4. Stir in kale and cooked sausage and cook for 5 minutes longer. Serve garnished with more cheese, if desired.





Sausage, Kale and White Bean Soup
Serves 8

All you need:
2 tablespoons olive oil
1 package Alfresco sweet Italian chicken sausage, diced small
2 small yellow onions, peeled and diced
8 carrots, peeled and diced
4 garlic cloves, peeled and minced
1 (4 cup) container chicken stock
2 (15 oz.) cans cannellini beans, drained and rinsed
1 bay leaf
1 teaspoon dried rosemary
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 oz. freshly grated Parmigiano-Reggiano cheese, plus more for garnish
1 (10 oz.) bag frozen chopped kale

All you do:
1. Heat oil in a large pot over medium-high heat. Add diced sausage and cook until golden and slightly crispy, about 5 minutes. Transfer to a bowl.
2. In the same pot, cook the onion and carrot until softened, 4-5 minutes. Add the garlic and cook 1 minute longer.
3. Pour in the chicken stock and cannellini beans and stir to combine. Add the bay leaf, rosemary, salt, pepper and cheese and bring to a simmer. Turn heat to medium-low, cover pot and cook for 15 minutes.
4. Stir in kale and cooked sausage and cook for 5 minutes longer. Serve garnished with more cheese, if desired.

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