Easy Kale, Sausage and White Bean Soup
I’m a big fan of kale. I use it in my daily smoothies to create instant super nutrition and in the evenings for hearty salads. Dark leafy greens nutritionally, are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.
Some of the benefits of eating dark leafy greens are:
- Blood purification
- Cancer prevention
- Improved circulation
- Strengthened immune system
- Promotion of healthy intestinal flora
- Promotion of subtle, light and flexible energy
- Lifted spirit and elimination of depression
- Improved liver, gall bladder and kidney function
- Cleared congestion, especially in lungs by reducing mucus
The Lacinato kale in the grocery store was so fresh and gorgeous I decided to throw together this soup tonight for dinner. I bought some spicy Italian (humanely raised) chicken sausage and 2 cans of organic Great Northern white beans. I had the rest of the ingredients in the pantry. This soup was yummy, easy and perfect on a cool Fall evening.
2 Tbsp olive oil
2 cloves garlic, minced
1 lb. spicy (or mild) chicken Italian sausage, removed from casings
1 medium onion, diced
3 organic carrots, diced
3 stalks organic celery, diced
1 small bunch organic Lacinato kale (about 8 leaves), stems removed and sliced into ½” ribbons
8 cups organic chicken stock (I use Organic Better Than Boullion, reconstituted with filtered water)
2 BPA free cans of organic white beans like Great Northern or Cannelloni, drained and rinsed
salt and pepper to taste
In a stock pot, warm the olive oil over medium heat and add the sausage, breaking into chunks. When it’s getting close to cooked through, add the garlic and onion and sautee until onion is translucent. Add the carrots and celery. Cook for 5 minutes or so, stirring so nothing burns. Add the chicken stock, rinsed beans, and the kale. Season to taste. Reduce the heat to a simmer until the kale is soft, 10 minutes or so. Serve warm.