Mediterranean soup with sausage, kale and white beans

This hearty and comforting Mediterranean soup with sausage, kale and white beans makes a filling and easy meal. The warming vegetable broth with boiled vegetables, soft beans and sausage is perfect for chilly evenings, and excellent for preparing large batches.

This post may contain affiliate links. Read more about it in the privacy policy.

Ingredients

• Vegetable stock - or water + a stock cube. Can also be substituted with pork or chicken stock.
• Sausages - I use reduced fat pork sausages, but you can substitute with a sausage of your choice. Just make sure to use a raw sausage where the skin can be removed. If you're not a fan of pork, try chicken or vegetarian sausages.
• Carrots - Fresh or frozen work equally well.
• Onion - A large yellow onion brings out a lot of flavour.
• Garlic cloves - Adds to the taste.
• Kale - Fresh kale is not only delicious in soups, but also very healthy.
• White beans - Tinned cannellini beans can be found in most supermarkets.
• Oregano - Improves flavour and is rich in antioxidants.

You can also add any other ingredients you would like to use, like leftover potatoes or vegetables from the back of the fridge. This soup can be adapted to suit what you have at hand, and is a great way to reduce food waste.

How to make a hearty Mediterranean soup with sausage

Finely dice the onion and garlic. Heat some one calorie cooking spray or olive oil in a large pot, and saute the onion and garlic until they are soft and translucent, 3-5 minutes.

Remove the skin from the sausages, and add them to the pot. Use a large spoon or spatula to chop the sausage into smaller bits while cooking it. Keep doing this until the sausage has cooked through, and is finely minced. It should look similar to minced beef in the end. This typically takes about 5 minutes.

Then, add oregano, diced carrots, salt, drained and rinsed tinned beans and vegetable stock. Bring the soup to a boil, then reduce to a simmer and allow it to cook until the carrots have softened, 10-15 minutes.

Add roughly chopped kale, and stir to let it wilt slightly. Add salt and pepper to taste, and serve.

Frequently asked questions

How do you store leftovers? Leftovers can be stored in the fridge for up to 3 days. This soup is also excellent for freezing. Thaw frozen soup in the fridge overnight, before reheating it on the stove top or in the microwave.

Can you make this soup without sausage? Yes, although if you omit the sausage I would suggest to replace it with something else, or the soup might be a bit bland and boring. You can use minced meat, mixed beans or extra vegetables like carrots and potatoes in place of the sausage.

Which sausage should you use for this recipe? Use your favourite sausage. I have tried it with plain reduced fat pork sausages, full fat red onion and pork sausages, and even with sliced vegetarian sausage - it all tastes great.

More hearty soups:

• Slow cooker stuffed pepper soup
• Barley soup with ground beef and vegetables
• Slow cooker chicken taco soup
• Kale and chickpea soup with ham

Recipe

Mediterranean soup with sausage, kale and white beans

This hearty and comforting Mediterranean soup with sausage, kale and white beans makes a filling and easy meal. The warming vegetable broth with boiled vegetables, soft beans and sausage is perfect for chilly evenings, and excellent for preparing large batches.

5 from 5 votes

Created by: Tonje

Print Recipe Pin Recipe Save Saved!

Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Course Dinner, lunch, Main Course, Soup

Cuisine International, Mediterranean

Servings 4

Calories 251 kcal

Cook ModePrevent your screen from going dark

Ingredients

  

1x2x3x

• ▢ 400 g reduced fat pork sausage
• ▢ 2 large carrots
• ▢ 1 onion
• ▢ 2 garlic cloves
• ▢ 1 tablespoon dried oregano
• ▢ ½ teaspoon salt
• ▢ 100 g fresh kale
• ▢ 1 (400 g) tin cannellini white beans
• ▢ 1 l vegetable stock
• ▢ cooking spray or olive oil

Instructions

 

• Finely dice the onion and garlic. Heat some one calorie cooking spray or olive oil in a large pot, and saute the onion and garlic until they are soft and translucent, 3-5 minutes. 
• Remove the skin from the sausages, and add them to the pot. Use a large spoon or spatula to chop the sausage into smaller bits while cooking it. Keep doing this until the sausage has cooked through, and is finely minced. It should look similar to minced beef in the end. This typically takes about 5 minutes.
• Then, add oregano, diced carrots, salt, drained and rinsed tinned beans and vegetable stock. Bring the soup to a boil, then reduce to a simmer and allow it to cook until the carrots have softened, 10-15 minutes.
• Add roughly chopped kale, and stir to let it wilt slightly. Add salt and pepper to taste, and serve.

Notes

How do you store leftovers? Leftovers can be stored in the fridge for up to 3 days. This soup is also excellent for freezing. Thaw frozen soup in the fridge overnight, before reheating it on the stove top or in the microwave.

Can you make this soup without sausage? Yes, although if you omit the sausage I would suggest to replace it with something else, or the soup might be a bit bland and boring. You can use minced meat, mixed beans or extra vegetables like carrots and potatoes in place of the sausage.

Which sausage should you use for this recipe? Use your favourite sausage. I have tried it with plain reduced fat pork sausages, full fat red onion and pork sausages, and even with sliced vegetarian sausage – it all tastes great.

Nutrition

Calories: 251kcalCarbohydrates: 16gProtein: 17gFat: 14gSaturated Fat: 3gCholesterol: 71mgSodium: 2346mgPotassium: 261mgFiber: 1gSugar: 6gVitamin A: 8478IUVitamin C: 36mgCalcium: 57mgIron: 1mg

Keyword beans, carrots, kale, sausage

Tried this recipe?Mention @hintofhealthyfood or tag #hintofhealthy!