Ingredients
Scale
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- 3 tablespoons extra-virgin olive oil
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- 1 pack (4) Italian chicken sausage, sliced diagonally
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- 1 medium yellow onion, diced
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- 2 loose carrots, peeled and chopped
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- 1 tablespoon minced garlic
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- 4 cups organic chicken bone broth
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- 2 (15-ounce) cans white beans, drained and rinsed
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- 1 bunch kale (lacinato or curly), finely chopped
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- 1 teaspoon sea salt
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- ½-1 teaspoon red chili flakes
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- Ground pepper, to taste
Instructions
- Prep Ingredients: Start by preparing all your vegetables and sausage. Slice the chicken sausage diagonally. Wash, peel, and chop the carrots and kale. Dice the onion and mince the garlic. Drain and rinse both cans of white beans thoroughly.
- Brown the Sausage: In a large Dutch oven or stockpot, heat 2 tablespoons of olive oil over medium heat. Add the sliced chicken sausage and brown it on all sides for about 4-6 minutes per side. Remove the browned sausage from the pot and set it aside on a plate. This step develops crucial flavor.
- Sauté Aromatics: Add the remaining 1 tablespoon of olive oil to the same pot. Add the diced onion, chopped carrots, and minced garlic. Sauté these aromatics for 4-5 minutes until they soften slightly, becoming fragrant. Cover the pot with a lid while sautéing to help them steam gently.
- Create Creamy Base: Using either an immersion blender directly in the pot or a standard blender, combine one can of the drained and rinsed white beans with 2 cups of the chicken bone broth. Blend until the mixture is completely smooth and creamy, forming the soup’s rich base.
- Combine & Simmer: Pour the creamy bean mixture back into the large pot, if using a standard blender. Add the remaining 2 cups of chicken bone broth and the second can of drained and rinsed white beans. Stir in the cooked sausage, finely chopped kale, sea salt, ground black pepper, and a pinch of red chili flakes.
- Cook to Perfection: Bring the soup to a gentle simmer. Reduce the heat to medium-low, cover the pot, and let it cook for about 25 minutes. Simmer until the kale is tender and the flavors have melded beautifully, creating a harmonious dish.
- Serve & Enjoy: Taste the Spicy High Protein Sausage and White Bean Soup and adjust the seasoning if needed for perfect balance. Serve hot, topped with freshly grated Parmesan cheese, a sprinkle of extra red chili flakes for added spice, and more ground pepper. Enjoy your hearty and flavorful meal!
Notes
- Use turkey sausage for a leaner, high-protein option.
- For extra creaminess, mash a small portion of the beans before adding.
- Great for meal prep—flavors improve the next day.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American