Hearty Kale, Beef Sausage & White Bean Soup (Print Version)

High-protein kale, beef sausage, and white bean soup. A hearty, satisfying meal packed with flavor and nutrients for a wholesome dinner.

# Recipe Info:

Prep Time: 15 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 50 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Dairy-Free

# Ingredients:

→ Aromatic Foundation

01 - 2 tbsp olive oil
02 - 1 medium yellow onion, chopped
03 - 2 medium carrots, peeled and diced
04 - 2 stalks celery, diced
05 - 4 cloves garlic, minced

→ Hearty Proteins & Greens

06 - 1 lb lean beef sausage, casings removed
07 - 2 (15-oz) cans Great Northern or cannellini beans, rinsed and drained
08 - 6 cups chopped kale (from 1 large bunch), tough stems removed

→ Simmering Broth & Seasonings

09 - 6 cups low-sodium beef broth
10 - 1 (14.5-oz) can diced tomatoes, undrained
11 - 2 tbsp tomato paste
12 - 1 tsp dried thyme
13 - 1 bay leaf
14 - 1 tsp salt, or to taste
15 - 1/2 tsp black pepper, or to taste

→ Fresh Finish

16 - 1 tbsp fresh lemon juice
17 - 1/4 cup fresh parsley, chopped, for garnish

# Instructions:

01 - Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 medium yellow onion, 2 medium carrots, and 2 stalks celery. Cook, stirring occasionally, until the vegetables soften, about 5-7 minutes.
02 - Add 1 lb lean beef sausage (casings removed) to the pot. Break it up with a spoon and cook until browned, about 6-8 minutes. Drain any excess fat. Stir in 4 cloves minced garlic and cook for 1 minute more until fragrant, forming the hearty base of your High-Protein Cozy Kale, Beef Sausage & White Bean Soup.
03 - Pour in 6 cups low-sodium beef broth, 1 (14.5-oz) can diced tomatoes (undrained), and 2 tbsp tomato paste. Stir in 1 tsp dried thyme, 1 bay leaf, 1 tsp salt, and 1/2 tsp black pepper. Bring the High-Protein Cozy Kale, Beef Sausage & White Bean Soup to a gentle simmer.
04 - Reduce the heat to low, cover the pot, and let the soup simmer for 15-20 minutes to allow the flavors to meld. Stir in 2 (15-oz) cans Great Northern or cannellini beans, rinsed and drained, and heat through for 2-3 minutes.
05 - Add 6 cups chopped kale (tough stems removed) to the pot. Stir gently until the kale wilts down and becomes tender-crisp, about 5-7 minutes. Remove and discard the bay leaf from the High-Protein Cozy Kale, Beef Sausage & White Bean Soup.
06 - Stir in 1 tbsp fresh lemon juice. Taste and adjust salt and pepper as needed. Ladle the warm High-Protein Cozy Kale, Beef Sausage & White Bean Soup into bowls and garnish each serving with 1/4 cup fresh chopped parsley.

# Notes:

01 - For a vegetarian option, omit the beef sausage and use vegetable broth, adding extra beans or lentils for protein.
02 - Store leftover soup in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.
03 - Serve this cozy soup with a side of crusty bread for dipping and a sprinkle of grated Parmesan cheese for extra flavor.
04 - Don't overcook the kale; it should be tender-crisp. Adjust salt and pepper at the end for perfect seasoning.

# Tools You'll Need:

01 - Large pot or Dutch oven
02 - Cutting board
03 - Chef's knife
04 - Measuring cups
05 - Measuring spoons
06 - Can opener
07 - Ladle

# Nutrition Facts (Per Serving):

Calories: 325 kcal
Total Fat: 15 g
Total Carbohydrate: 28 g
Protein: 20 g

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