Smoky Sausage and Kale Soup
"The greatest thing about this soup is that it comes together in about 20 minutes. You don't have to kill a whole day waiting for stock to boil or vegetables to become tender. Plus, it's full of vitamins but not much fat; a healthy choice for a cozy winter meal."
photo by Diet It Up
- Ready In:
- 30mins
- Ingredients:
- 11
- Serves:
-
4-6
ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion, chopped
- 4 garlic cloves, chopped
- 1 bay leaf, dried
- 1 lb kale, coarsely chopped
- salt & freshly ground black pepper
- 1 (15 ounce) can chickpeas, drained and rinsed
- 1 (28 ounce) can crushed tomatoes in puree
- 1 lb turkey kielbasa or 1 lb reduced-fat kielbasa, diced
- 43 ounces fat-free low-sodium chicken broth, 3 small cans
- crushed red pepper flakes
directions
- Heat oil in a deep pot over medium heat. Add onions, cook for 5 minutes until softened.
- Add garlic, bay leaf, and kale to the pot. Cover and wilt the greens for 2 minutes. Season with salt, pepper and crushed red pepper to taste.
- Add beans, tomato, kielbasa and broth to the pot and bring to a bubble. Reduce heat back to a simmer and cook for 10-15 minutes longer.
Questions & Replies
Got a question?
Share it with the community!
Reviews
Have any thoughts about this recipe?
Share it with the community!
RECIPE SUBMITTED BY
I’m a twenty something, alright, late twenty something woman living on Long Island and working at a publishing company in the ever stressful NYC. Food makes me happy. What’s not to love about a cheeseburger and fries with a huge chocolate shake on the side? Come on, it’s a match made in heaven that would put a smile on even the grumpiest face. Unfortunately, I’ve been battling a pesky weight problem for what feels like an eternity. To make matters worse, I recently found out I have a blood sugar condition that will likely lead to diabetes. Doesn’t that sound like a recipe for disaster? So, I desperately needed to find a way to still love food, but also squeeze into a pair of skinny jeans. The solution, you ask? That’s a little tricky. I don’t believe in surviving off the frozen food aisle’s never-ending supply of frostbitten chemical concoctions. And the thought of eating a strict lettuce and water diet makes me want to throw myself off a building.
So, what’s a gal to do? I learned to Diet-It-Up. I love to cook and I’m always finding ways to take my favorite recipes and shave off a few calories, eliminate some of the processed ingredients and overhaul it in a way that makes it healthier. I’ve mastered every diet under the sun and while Weight Watchers© and The South Beach Diet© can be very successful, they’re tough to stick with when you just want to eat something that tastes good. I don’t have any fancy formal credentials and I’m not going to preach to you about carbs or fat grams. I just want you to enjoy tasty, delicious meals without the next-day calorie guilt. Mix in a jog or two at the gym and you’re on your way to a healthier life. I’m beginning to collect some of my recipes here. I invite you to Diet-It-Up with me. If we’re good all week, maybe we can even sneak in a few sips of that chocolate shake, wink wink.
