Hearty Smoky Kale & Sausage Soup
Warm up on chilly evenings with this delightful Hearty Smoky Kale & Sausage Soup. This nutritious dish bursts with flavor thanks to the combination of savory turkey kielbasa, vibrant kale, and hearty chickpeas. The soup is quick to prepare, taking only about 20 minutes from start to finish! Each spoonful delivers a comforting warmth, making it a perfect go-to for cozy family dinners or meal-prepping for the week. Packed with vitamins and low in fat, this delicious meal promises to satisfy your cravings without compromising on health.
4
Servings
N/A
Calories
12
Ingredients
Ingredients
extra virgin olive oil
2 tablespoons (none)
large onion
1 (chopped)
garlic cloves
4 (chopped)
dried bay leaf
1 (none)
kale
1 lb (coarsely chopped)
salt
to taste (none)
freshly ground black pepper
to taste (none)
crushed red pepper flakes
to taste (none)
canned chickpeas
15 ounces (drained and rinsed)
canned crushed tomatoes in puree
28 ounces (none)
turkey kielbasa or reduced-fat kielbasa
1 lb (diced)
fat-free low-sodium chicken broth
43 ounces (3 small cans)
Instructions
1
In a large deep pot, heat the olive oil over medium heat. Once hot, add the chopped onion and sauté for about 5 minutes until it's softened and translucent.
2
Stir in the chopped garlic, bay leaf, and coarsely chopped kale. Cover the pot and allow the kale to wilt for around 2 minutes, stirring occasionally.
3
Season the mixture with salt, freshly ground black pepper, and crushed red pepper flakes according to your taste.
4
Next, add the drained chickpeas, crushed tomatoes with their puree, diced kielbasa, and the chicken broth to the pot. Stir well to combine all the ingredients.
5
Increase the heat to bring the soup to a gentle bubble, then reduce the heat and let it simmer uncovered for about 10-15 minutes, allowing the flavors to meld together.
6
Taste and adjust seasoning as needed before serving hot. Enjoy your hearty meal!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Smoky Kale & Sausage Soup?
It is a nutritious, savory soup made with turkey kielbasa, kale, and chickpeas in a tomato-based chicken broth.
How long does it take to prepare this soup?
The soup is quick to prepare, taking only about 20 minutes from start to finish.
How many servings does this recipe yield?
This recipe is designed to provide 4 servings.
What are the primary ingredients in this dish?
The main ingredients include turkey kielbasa, kale, chickpeas, onion, garlic, crushed tomatoes, and chicken broth.
Is this soup considered healthy?
Yes, it is packed with vitamins, uses lean turkey kielbasa, and is described as low in fat.
What type of oil is used for sauteing?
The recipe calls for 2 tablespoons of extra virgin olive oil.
How long should the onion be sauteed?
Sauté the chopped onion for about 5 minutes until it is softened and translucent.
When do I add the garlic to the pot?
Add the chopped garlic after the onion has softened, along with the bay leaf and kale.
How do I prepare the kale for this soup?
The kale should be coarsely chopped before being added to the pot to wilt.
How long does the kale take to wilt?
Cover the pot and allow the kale to wilt for around 2 minutes, stirring occasionally.
What seasonings are added to the mixture?
The soup is seasoned with salt, freshly ground black pepper, and crushed red pepper flakes.
Can I adjust the spiciness of the soup?
Yes, you can adjust the amount of crushed red pepper flakes to suit your personal taste.
What kind of beans are used in this recipe?
The recipe uses one 15-ounce can of drained and rinsed chickpeas.
What type of tomatoes should be used?
Use 28 ounces of canned crushed tomatoes in puree.
How should the kielbasa be prepared?
The turkey kielbasa should be diced before being added to the soup.
How much chicken broth is required?
The recipe requires 43 ounces of fat-free low-sodium chicken broth, which is typically 3 small cans.
How long should the soup simmer?
Let the soup simmer uncovered for about 10-15 minutes to allow the flavors to meld together.
Should the soup be simmered covered or uncovered?
The soup should be simmered uncovered after bringing it to a gentle bubble.
Is this soup good for meal prepping?
Yes, it is a perfect go-to for meal-prepping for the week due to its hearty nature.
What is the recipe category?
This recipe is categorized under Beans.
What makes this soup a good winter recipe?
Its comforting warmth and hearty ingredients make it ideal for chilly evenings.
How many garlic cloves are needed?
The recipe calls for 4 chopped garlic cloves.
Do I use a fresh or dried bay leaf?
The recipe specifies 1 dried bay leaf.
What type of kielbasa is recommended for a low-fat version?
Turkey kielbasa or reduced-fat kielbasa is recommended.
What is the first step in the instructions?
Heat olive oil in a large deep pot and sauté the chopped onion for 5 minutes.
What should I do before serving the soup?
Taste and adjust the seasoning as needed before serving hot.
Is this a quick meal?
Yes, it is tagged as a quick meal because it takes only 20 minutes to prepare.
What are some tags associated with this recipe?
Tags include soup, healthy, quick meal, kale, sausage, chickpeas, and comfort food.
What is the description of the soup's flavor?
It is described as having a delightful smoky flavor with savory turkey and vibrant kale.
Does the recipe provide nutritional values like calories?
No, the provided data lists nutritional fields like calories and fat as null.