Kale and White Bean Soup with Mediterranean Chicken Sausage
Serves 8
Time 1 hr
This spicy kale and bean soup gets a hearty boost from homemade chicken sausage. Made with sun-dried tomatoes and our Mediterranean Healthy Earth Seasonings (look for this in the meat department), the sausage is unique and satisfying, plus an easy baked technique makes this dish weeknight-friendly.
Special Diets:
Ingredients
- Sausage
- 1 pound ground chicken, preferably a mix of light and dark meat
- 1 tablespoon Organic Healthy Earth Seasonings Mediterranean Earth Blend
- 4 sun-dried tomato halves (not packed in oil), soaked in warm water to soften, drained and chopped
- 1/4 cup chopped fresh flat-leaf parsley
- 1/4 teaspoon fine sea salt
- Soup
- 1 yellow onion, diced
- 2 cloves garlic, finely chopped
- 3 tablespoons Organic Healthy Earth Seasonings Mediterranean Earth Blend
- 1/4 teaspoon crushed red chile flakes
- 2 (15.0-ounce) cans no-salt-added cannellini beans, drained and rinsed
- 1 (15.0-ounce) can no-salt-added diced tomatoes
- 2 cups low-sodium vegetable broth
- 1 bunch kale, tough stems removed and leaves chopped
Method
Preheat the oven to 400°F.
Combine chicken, seasoning blend, rehydrated tomatoes, parsley and salt in a large bowl and mix well.
Evenly spread the sausage mixture onto a foil-lined rimmed baking sheet and bake until cooked through, about 25 minutes.
Set aside to cool slightly and then crumble into bite-size pieces.
Meanwhile, heat a large soup pot over medium heat.
Add onion and garlic, and cook, stirring frequently until softened, about 5 to 7 minutes.
Add seasoning blend and chile flakes, and toast until fragrant, about 2 minutes.
Add beans, tomatoes, 4 cups water and broth.
Bring to a boil, then cover and simmer for 20 minutes.
Add kale and crumbled sausage mixture, and cook for another 10 minutes to heat through. Serve immediately.
Nutritional Info:
Per serving: about 1 1/2 cups, 190 calories (25 from fat), 2.5g total fat, 0g saturated fat, 40mg cholesterol, 220mg sodium, 23g carbohydrates (7g dietary fiber, 4g sugar), 17g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- Sausage
- 1 pound ground chicken, preferably a mix of light and dark meat
- 1 tablespoon Organic Healthy Earth Seasonings Mediterranean Earth Blend
- 4 sun-dried tomato halves (not packed in oil), soaked in warm water to soften, drained and chopped
- 1/4 cup chopped fresh flat-leaf parsley
- 1/4 teaspoon fine sea salt
- Soup
- 1 yellow onion, diced
- 2 cloves garlic, finely chopped
- 3 tablespoons Organic Healthy Earth Seasonings Mediterranean Earth Blend
- 1/4 teaspoon crushed red chile flakes
- 2 (15.0-ounce) cans no-salt-added cannellini beans, drained and rinsed
- 1 (15.0-ounce) can no-salt-added diced tomatoes
- 2 cups low-sodium vegetable broth
- 1 bunch kale, tough stems removed and leaves chopped