White beans flavored with a good sausage forms the base of this soup. The kale is added for extra color and texture. The great bonus is that kale is very high in vitamin A and lutein -- a nutrient that is good for your eyes.
- 1 tablespoon canola oil
- 1 medium onion, chopped
- 8 ounces sausage such as chicken brats, cut in 1/2 inch pieces
- 2 teaspoons minced garlic
- 6 cups fat-free chicken broth
- 1 can (15 ounces) great northern beans
- 2 medium potatoes, peeled and diced
- 2 teaspoons Italian seasoning
- 1/4 teaspoon ground thyme
- 1/4 teaspoon white pepper
- 4 cups kale
- salt and pepper to taste
- 1/2 cup shredded Parmesan cheese, optional
In a large saucepan or soup pan, heat oil. Add onions and cook over medium heat until translucent. Add sausage and cook until brown. Add garlic and cook 1 minute. Add broth, beans, potatoes, Italian seasoning, thyme, and white pepper. Bring to a boil, reduce heat and continue to boil gently about 30 minutes or until potatoes are very tender.
Remove tough middle stem from kale leaves and chop the leaves. Add chopped kale to pan and continue to boil about 15 minutes or until kale is tender. Add salt and pepper to taste. Serve soup in individual bowls and top with shredded cheese if desired.
Nutritional Information per serving:
Calories: 280 Fat, gm.: 9 Protein, gm.: 20 Carbs, gm.: 30 Cholesterol, mg.: 35 Fiber, gm.: 7.8