Chicken Sausage, White Bean and Kale Soup

As we start the New Year, the
temperatures continue to chill us, the leaves are gone, the days stay short and the air continues to crisp. It can only mean one thing: Time to make soup! Grab your ladles and start simmering… We are “souping” with style. I pulled this recipe from the Academy of Nutrition and Dietetics’ Food & Nutrition Magazine and I absolutely loved it! It was robust and hearty but also had that “healthy” feel too! This recipe is a perfect match for any dreary winter day! -SY

Ingredients:

2 tablespoon olive oil

½ Vidalia onion, diced

1 tablespoon garlic, chopped

1 pint grape tomatoes, halved

½ tablespoon black pepper

1 teaspoon dried oregano

1 bay leaf

5 cups chopped kale

3 pre-cooked Italian-flavored chicken sausages, sliced

4 cups low-sodium chicken broth

1 cup water

1-14 ½oz can low-sodium great Northern beans, rinsed and drained

Directions:

Heat oil in a large soup pot over medium-low heat. Add onion and garlic, cover and cook for 3-5 minutes.

Stir in tomatoes, pepper, thyme, oregano, and bay leaf. Cover and cook 3-5 minutes.

Add kale and chicken sausage, stirring to ensure kale is coated with oil. Cover and cook for 3-5 minutes until kale is slightly wilted.

Add broth, water and beans. Turn heat to high and bring to a boil. Reduce heat to low, cover and simmer 10-15 minutes. Remove bay leaf.

Serves 4

Serving size: 1 cup

Calories-222; Total Fat-10g; Saturated Fat-2g; Cholesterol-33mg; Sodium-330mg; Carbohydrates-20g; Fiber-7g; Sugars-3g; Protein-15g