If you’re looking for a hearty, comforting, and nutrient-packed soup, Italian Sausage and Kale Soup is the perfect choice. This soup is a delicious combination of spicy Italian sausage, tender kale, and creamy broth, creating a balanced and satisfying meal. It’s quick to make, loaded with flavor, and incredibly filling. The sausage adds rich flavor, while the kale brings a boost of fiber and vitamins, making it both delicious and nutritious.
The beauty of this soup lies in its simplicity. The rich, savory broth is made by sautéing the sausage with onions, garlic, and herbs, and then simmering everything in a base of chicken broth with a touch of heavy cream (optional) for creaminess. Kale adds a beautiful green color and hearty texture, and it takes on the flavors of the broth perfectly, creating a satisfying contrast to the sausage.
This soup is perfect for a quick weeknight dinner, meal prepping, or even as a starter for a holiday meal. Best of all, it’s naturally low-carb, making it a great choice for those on a keto or low-carb diet.
Italian Sausage and Kale Soup Recipe
Ingredients:
- 1 lb Italian sausage (mild or spicy, depending on your preference)
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups chicken broth (low-sodium preferred)
- 2 cups water
- 2 cups heavy cream (optional for creaminess)
- 1 bunch kale, stems removed and leaves chopped (about 4 cups)
- 1 teaspoon dried thyme
- 1/2 teaspoon dried rosemary (or 1 teaspoon fresh rosemary)
- 1/2 teaspoon crushed red pepper flakes (optional, for heat)
- Salt and pepper, to taste
- 1/2 cup Parmesan cheese (optional, for garnish)
Instructions:
- Brown the Sausage:
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the Italian sausage and cook, breaking it up with a spoon, until it’s browned and cooked through (about 5-7 minutes). If there’s excess fat, drain it off, but leave a little to add flavor to the soup.
- Sauté the Vegetables:
- Add the diced onion to the pot and sauté for 3-4 minutes until softened. Then, add the minced garlic and cook for another 1 minute until fragrant.
- Add Broth and Seasonings:
- Pour in the chicken broth and water, and stir to combine. Add the thyme, rosemary, and crushed red pepper flakes (if using). Bring the mixture to a simmer and cook for about 10 minutes to allow the flavors to meld together.
- Add the Kale:
- Add the chopped kale to the pot and stir it into the soup. Simmer for about 5-7 minutes, or until the kale is tender but still vibrant green.
- Finish the Soup:
- Stir in the heavy cream (if using) to make the soup creamy. Allow the soup to simmer for another 5 minutes. Taste and adjust seasoning with salt and pepper to your liking.
- Serve:
- Ladle the soup into bowls and top with a sprinkle of Parmesan cheese (optional) for extra richness and flavor. Serve hot and enjoy!
Tips and Variations:
- Make It Dairy-Free: If you prefer a dairy-free version, skip the heavy cream and Parmesan, or substitute with coconut milk or almond milk for a creamy texture.
- Add Potatoes: For a heartier soup, add diced potatoes to the soup at the same time you add the kale. The potatoes will cook in the broth and add extra body to the soup.
- Spicy or Mild: Use spicy Italian sausage for a bit of heat or mild sausage if you prefer a more subtle flavor. You can also adjust the level of heat by adding more or fewer red pepper flakes.
- Add Beans: For extra fiber and protein, you can add canned white beans (like cannellini or great northern beans) to the soup. Just be sure to drain and rinse them before adding.
- Other Greens: If you don’t have kale, you can substitute with spinach, Swiss chard, or collard greens.
Nutritional Information (per serving, makes 6 servings):
- Calories: 320
- Fat: 24g
- Protein: 22g
- Total Carbs: 7g
- Fiber: 2g
- Net Carbs: 5g
- Sugar: 3g
- WW SmartPoints: 6 (per serving)
Why You’ll Love Italian Sausage and Kale Soup:
- Flavorful and Hearty: The combination of rich sausage, earthy kale, and savory broth makes this soup incredibly satisfying. It’s the perfect blend of flavors and textures.
- Quick and Easy: This soup comes together in under 30 minutes, making it ideal for busy weeknights when you want a comforting meal without a lot of effort.
- Healthy: With lean sausage, nutrient-rich kale, and low-carb ingredients, this soup is a great option for anyone looking to eat healthier or stick to a low-carb or keto diet.
- Customizable: Whether you prefer creamy soups or like to keep things lighter, this recipe is easy to adjust to suit your taste. Add extra veggies, beans, or different herbs to make it your own!
Italian Sausage and Kale Soup is a warm, satisfying dish that’s packed with flavor, making it the perfect meal for colder months or anytime you need something hearty and comforting. With just a few simple ingredients, you can make a delicious, nourishing soup that your whole family will love. 🍲😊