White Bean & Turkey Sausage Soup with Kale

Per serving

Protein

44g

Carbs

67g

Fat

24g

Calories

630

Ingredients

• 4 oz lean turkey sausage, sliced (113g; brands run 130-250 cal and 6-19g fat)
• 1 cup canned white beans, drained and rinsed (170g)
• 2 cups chopped fresh kale (134g)
• 1/2 cup diced white onion (80g)
• 2 garlic cloves, minced (6g)
• 2 cups low-sodium chicken broth (480ml)
• 1/2 cup diced fresh tomatoes (90g)
• 1 tsp olive oil (4g)
• 1/2 tsp dried thyme
• 1/4 tsp red pepper flakes
• Salt and black pepper to taste

Method

1. 1Heat the olive oil in a medium pot over medium-high heat. Add the sliced turkey sausage and brown 3-4 minutes until the edges caramelize.
2. 2Add the onion and cook 3 minutes until softened. Add the garlic and cook 1 minute.
3. 3Pour in the chicken broth. Add the white beans, diced tomatoes, thyme, red pepper flakes, salt and pepper. Bring to a boil.
4. 4Reduce the heat and simmer 10 minutes. Add the chopped kale for the last 3 minutes — it wilts fast and loses half its volume.
5. 5Taste and adjust the seasoning. Ladle into a large bowl and serve.