RecipesDinner
Dinner
Tuscan Sausage and Kale Soup
Browned sausage, cannellini beans and kale in a tomato broth, finished with a spoonful of yoghurt off the heat. Closer to a stew than a soup.
- Serves
- 4
- Prep
- 15min
- Cook
- 35min
- Total
- 50min
Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar
Per serving
- Calories
- 457kcal
- Protein
- 23.1g
- Carbs
- 24.9g
- Fat
- 29.5g
- Fibre
- 6.5g
Ingredients
For 4 servings · MetricUS
- 400glean Italian-style sausage meator turkey thigh sausage meat, skins removed if using links
- 1onion, finely diced
- 3 clovesgarlic, minced
- ½ tspchilli flakesheat 1, adjust to taste
- 1 tspdried oregano
- 400gchopped tomatoes
- 700mlchicken stock, from 1 stock cube
- 240gcannellini beansdrained and rinsed
- 120gkale, stems removed, shredded
- 100g2% Greek yoghurtor 3 tbsp light single cream
- 1 tbspolive oil
- salt and black pepperto taste
- 14 ozlean Italian-style sausage meator turkey thigh sausage meat, skins removed if using links
- 1onion, finely diced
- 3 clovesgarlic, minced
- ½ tspchilli flakesheat 1, adjust to taste
- 1 tspdried oregano
- 15 ozcrushed tomatoes
- 3 cupschicken stock, from 1 stock cube
- 8½ ozcannellini beansdrained and rinsed
- 4¼ ozkale, stems removed, shredded
- 3½ oz2% Greek yoghurtor 3 tbsp light single cream
- 1 tbspolive oil
- salt and black pepperto taste
Method
Brown the sausage.
Heat the olive oil in a large pot over medium-high heat.
Add the sausage meat, breaking it up with a spoon, and brown for 5 to 6 minutes until it's cooked through and starting to catch a little colour on the base of the pot.
Build the base.
Add the onion and cook for 4 to 5 minutes until soft.
Add the garlic, chilli flakes and oregano and cook for 1 minute until fragrant.
Simmer.
Pour in the chopped tomatoes and stock, scraping up anything stuck to the base.
Add the cannellini beans, bring to a simmer, then partially cover and cook for 20 minutes, stirring occasionally, until the broth has thickened slightly and the flavours have pulled together.
Add the kale.
Stir in the kale and cook for 2 to 3 minutes until wilted but still holding some bite.
Finish.
Take the pot off the heat.
Stir in the Greek yoghurt a spoonful at a time so it loosens into the broth rather than splitting.
Season with salt and black pepper.
Serve.
Serve a quarter of the pot per person, straight from the bowl with a spoon.