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Overhead close-up of chicken sausage, white bean and kale soup in a black bowl, with browned sausage slices, cannellini beans, tender kale, carrots and tomatoes in a savory broth.

High Protein Chicken Sausage, White Bean and Kale Soup

Nesting Lane
High Protein Chicken Sausage, White Bean and Kale Soup is a hearty 50-minute dinner with 29 grams of protein per serving and plenty of vegetables.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine American
Servings 6

Equipment

Large Dutch Oven
Cutting Board
Sharp Knife
Wooden Spoon
Measuring Spoons
Measuring Cup

Ingredients
 

  • 1 tablespoon olive oil
  • 16 ounces cooked Italian chicken sausage sliced
  • 1 medium yellow onion diced
  • 2 medium carrots peeled and sliced
  • 2 stalks celery diced
  • 4 cloves garlic minced
  • 1 teaspoon Italian seasonings
  • ¼ teaspoon crushed red pepper flakes optional
  • 2 cans (15-ounce each) no-salt-added cannellini beans well drained and rinsed
  • 1 can (14.5-ounce) no-salt-added diced tomatoes
  • 6 cups low-sodium chicken broth
  • 6 cups chopped kale thick stems removed
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 tablespoon fresh lemon juice

Instructions
 

  • In a large Dutch oven, heat the olive oil over medium heat.
  • Add the sliced chicken sausage. Cook for 4 to 5 minutes, stirring occasionally, until lightly browned.
  • Add the onion, carrots, and celery. Cook for 5 minutes, stirring occasionally.
  • Add the garlic, Italian seasoning, and crushed red pepper flakes. Cook for 30 seconds, stirring constantly.
  • Add the cannellini beans, diced tomatoes, and chicken broth.
  • Increase the heat to medium-high and bring the soup to a boil.
  • Reduce the heat to medium-low. Cover and simmer for 15 minutes.
  • Add the kale, salt, and black pepper. Simmer uncovered for 5 to 7 minutes, or until the kale is tender.
  • Add the lemon juice and stir well.
  • Remove the Dutch oven from the heat.

Notes

Serving Size: 1⅔ Cups

Tips and Tricks

Cut the vegetables evenly - Similar-sized pieces help the carrots, celery, and onion become tender at about the same time.
Adjust the broth after storing - The beans and vegetables may absorb some broth in the refrigerator. Add a small amount of broth when reheating if needed.

Storing and Reheating

Refrigerate - Store cooled soup in an airtight container in the refrigerator for up to 4 days.
Freeze - Freeze cooled soup in freezer-safe containers for up to 3 months. Leave a little room at the top for expansion.
Reheat on Stovetop - Place the soup in a saucepan and warm over medium-low heat, stirring occasionally, until heated through.
Reheat in Microwave - Place one serving in a microwave-safe bowl and heat until hot, stirring partway through.

Nutrition

Calories: 418kcalCarbohydrates: 46gProtein: 29gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 53mgSodium: 1085mgPotassium: 1213mgFiber: 10gSugar: 5gVitamin A: 5933IUVitamin C: 32mgCalcium: 217mgIron: 7mg
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