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.
- 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
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.
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.
Calories: 251kcal | Carbohydrates: 16g | Protein: 17g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 71mg | Sodium: 2346mg | Potassium: 261mg | Fiber: 1g | Sugar: 6g | Vitamin A: 8478IU | Vitamin C: 36mg | Calcium: 57mg | Iron: 1mg