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    Home » Pork Soup

    Mediterranean soup with sausage, kale and white beans

    Posted: Jan 9, 2020 · Updated: Feb 12, 2021 by Tonje

    157 shares
    Jump to Recipe

    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.

    Sausage soup with vegetables in a grey bowl with fresh herbs in the background.

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    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.

    Mediterranean soup with sausage and beans in a grey bowl on a marble table.

    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.

    Infographic showing How to make Mediterranean soup with sausage.

    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
    Mediterranean soup with sausage and beans in a grey bowl on a marble table.

    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 mins
    Cook Time 25 mins
    Total Time 30 mins
    Course Dinner, lunch, Main Course, Soup
    Cuisine International, Mediterranean
    Servings 4
    Calories 251 kcal
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    Ingredients
      

    • 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!

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    Reader Interactions

    Comments

    1. Claudia

      January 12, 2020 at 10:33 am

      5 stars
      I made this on a rainy day and it was the perfect comfort food!

      Reply
      • Tonje

        January 12, 2020 at 10:42 am

        That's great Claudia, thank you for your kind comment! 🙂

        Reply
    2. Elizabeth

      January 12, 2020 at 11:31 am

      5 stars
      This is such a gorgeous soup! What a clever tip to remove the sausage skins as well; it was definitely worth the effort and my family loved this recipe! Thank you!

      Reply
      • Tonje

        January 12, 2020 at 11:34 am

        I'm glad you liked it!

        Reply
    3. Jacqueline Meldrum

      January 12, 2020 at 12:32 pm

      5 stars
      I do like a good vegetable soup thick with beans, but I've never thought of trying it with sausages added. I must try this with veggie sausages.

      Reply
      • Tonje

        January 12, 2020 at 1:17 pm

        It's really nice with veggie sausages too! 🙂

        Reply
    4. Jill

      January 12, 2020 at 1:40 pm

      5 stars
      Looks like a healthy and tasty soup. I'd like to tuck into a bowl right now.

      Reply
      • Tonje

        January 12, 2020 at 2:34 pm

        Let me know if you try it!

        Reply
    5. Kacie Morgan

      January 12, 2020 at 2:35 pm

      5 stars
      This soup looks so aromatic and flavour some. I bet the white beans add a lovely texture to the broth.

      Reply
      • Tonje

        January 12, 2020 at 2:54 pm

        They definitely do!

        Reply

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    Hi, I'm Tonje! I make easy and healthy everyday recipes that your family will love. Browse my recipe collection to discover new favorites, and make sure to let me know what you think!

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