Hearty Kale and Sausage Soup Recipe

I recently saw a kale and sausage soup recipe on Diners, Drive-In’s and Dives.

I was sleep deprived and delirious, which is the only reason I was watching it.

I swear.

So this sweet older woman owned a diner and was serving a Portuguese Sausage Soup. For some reason the idea of warm broth, salty sausage and hearty kale sounded so perfect.

That was three weeks ago and I haven’t gotten that soup out of my head!

I’m starting a 10 Day Clean Eating Challenge in two days, and I thought this would be the perfect time to recreate this recipe and “healthify” it.

soup recipe

I follow a mostly gluten free and anti-candida diet. When I was diagnosed with endometriosis in 2005, I was told I would have to manage my disease and symptoms, as there is no “cure”.

My research and reading led me to understand one of the best ways to do this was through my diet. If I used the food I eat to help decrease inflammation in my body, I stood a chance at combating my symptoms and fighting the endo.

I did an elimination diet and found that I’m sensitive to gluten, so I started cutting it out of my diet. Since then, I’ve also realized I’m somewhat sensitive to beans, so I limit them somewhat.

I also know that sugar is one of the biggest culprits of inflammation in my body, yet I’ve kind of let it sneak back in over the past few months.

I had surgery again two weeks ago for my endometriosis and was given the news that, while I feel pretty good and am very healthy, the endo and scar tissue have come back with a vengeance.

Which leaves me even more determined to get my diet back on track!

soup recipe

When thinking of recipes and making my meal plans, I kept coming back to this soup. Considering I’m still recovering from surgery and fall is approaching, there is nothing that sounds better to me than a hearty and healthy bowl of soup!

This amazing recipe has everything you need for the perfect meal. The organic chicken sausage gives you protein, while the potatoes add potassium and bulk.

Then there is the kale.

I don’t think there is a more power packed food when it comes to nutrition. Kale is low calorie and fat free. It’s extremely high fiber, which helps to detox your body and keep you full. It’s high in iron, Vitamin K, Vitamin A, Vitamin C, antioxidants and calcium.

While I love kale in all forms, I know it can be bitter to those who aren’t used to having it raw. Putting it in a soup an letting it cook down slightly is a great way to get your greens without feeling like you are chewing on leaves!

The kale gets soft and slightly sweet, which means it’s perfect for those who think they might not like kale.

My daughter is three years old and ate every bite!

You can put this soup together in less than 30 minutes if you had to, which makes it easy even on a busy weeknight. It can also simmer for two hours and still be delicious.

I prefer using organic red potatoes when I make soup, as they hold up a little more in the simmering liquid. I have also used russet and gold, though, and both work well.

If you don’t have kale on hand, you can substitute any hearty green, such as swiss chard or collared greens. I wouldn’t recommend using spinach, as it’s just too delicate for this hearty soup.

Any kale will do! I used the prewashed bag of Tuscan kale from Trader Joe’s to save time, but curly kale would be delicious as well.

The next time you want a cleansing, healthy and hearty bowl of soup, this is your answer!

Hearty Kale and Sausage Soup Recipe

Ingredients

  • 4 cups raw gold potatoes diced
  • 3 organic chicken sausages halved and chopped
  • 6 cups raw chopped kale
  • 1/3 cup onion diced
  • 32 oz chicken broth more or less depending on how much broth you like
  • Salt and pepper to taste

Instructions

  • Heat a soup pot on medium high
  • Drizzle olive oil or avocado oil in the bottom of the pain
  • Add your onions and cook until translucent (about 5 minutes)
  • Add your potatoes with a little salt and pepper, stirring well to coat
  • Cook the potato and onion mixture for 5 minutes, then add your sausage and stir well
  • Cook this for an additional 5 minutes, and then add your kale directly on top
  • (It will seem like A LOT of kale, but it cooks down quickly!)
  • Give it a good stir and season again with salt and pepper
  • Pour your chicken broth over the top, making sure you stir well so everything is covered in broth
  • Bring to a boil, and then reduce to a simmer
  • Cover your pot and let it cook anywhere from 30 minutes to 2 hours
  • Check for seasoning and add your final salt and pepper as needed
  • Serve!

About Jessica

Jessica Valant, MSPT, PMA-CPT, is a mom, wife, business owner, licensed physical therapist and certified Pilates instructor. She has been practicing for over 15 years, and has a passion for spreading the joy in a Pilates lifestyle! She teaches online workouts and workshops for students and professionals in the Pilates and PT industries.

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