Spicy Sausage Kale Soup

Spicy Sausage Kale Soup

This spicy sausage kale soup is a great option to bring to your winter potluck or to make in a big batch for meals for the week!

The chicken sausage adds a great source of protein, while the kale acts as a powerhouse for many phytonutrients which are shown to help prevent and fight disease and keep us healthy. You can also easily add additional veggies to bump up the volume!

Spicy Sausage Kale Soup

Adapted from Candid Appetite

Makes 6-8 servings

INGREDIENTS

  • 1 pound spicy chicken sausage (look for extra lean, casings removed)
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon freshly cracked black pepper, plus more to taste
  • Sprinkle of salt, to taste
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 4 overflowing cups of chopped kale
  • 1/4 teaspoon freshly grated nutmeg
  • 2 medium potatoes, sliced
  • 8 cups low sodium chicken broth or stock (2 cartons)
  • 1 cup 2% milk

INSTRUCTIONS

  1. Heat a large heavy-duty pot over medium-high heat.
  2. Once the pot has heated through, add the sausage. Using a wooden spoon, break up the sausage and allow it to cook, stirring occasionally, until it has fully browned. Remove the crisped sausage from the pot and transfer it to a plate or bowl. Set aside.
  3. Reduce heat to medium, add onions and garlic. Stir, scraping down the bottom of the pot (picking up the browned bits of sausage with the back of a wooden spoon), and cook until soft and translucent (about 3 to 5 minutes). Season with salt, pepper, and crushed red pepper flakes (if using). Continue to sauté until the onions have caramelized.
  4. Add the chopped kale in batches, allowing it to wilt down as it cooks. It might seem like a lot of kale but it will cook down, just like spinach! Add nutmeg and stir to combine. Cook the kale for another 3 minutes, until it has turned bright green and has completely wilted.
  5. Add the sliced potatoes and cooked sausage back into the pot. Stir to combine.
  6. Add chicken stock or broth and bring to a boil. Lower the heat and allow the soup to simmer until the potatoes are tender and soft. Taste the soup for seasoning. At this point you may add more salt, pepper or red pepper flakes, if desired.
  7. Once the potatoes are fully cooked, stir in the milk. Serve right away with some bread on the side. Enjoy!

NUTRITION INFORMATION (per serving, based on 8 servings)

Calories (kcal)  242 Protein (g) 20.6
Carbohydrates (g) 19.5 Fat (g) 10.4
Sugar (g) 4.5 Saturated Fat 3.7
Fibre (g) 3.7 Sodium (mg) 695.1
Iron (mg) 66 Calcium (mg) 98