Soups

Hearty Sausage and Kale Soup

Melissa Olivieri
September 11, 2016
4

A quick 30 minute flavorful soup! You are going to love this one, even if you don’t love kale I assure you it will be made time and time again in your house. The kale melts in your mouth with the consistency of spinach, and the sausage, carrots and chickpeas give it a giant blast of flavor and add to the texture while you gulp down each spoonful!

8
1 bunch of kale, washed, de-stemed and chopped
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, chopped
1 can of chickpeas
3-4 Italian sausage links (can be hot or mild depending on your preference), sliced into quarter size pieces
4 cups of Chicken or Vegetable stock
4 cups of water
1/4 cup dry white wine
1/3 cup Parmesan cheese
salt/pepper to taste
3 tbsp olive oil
Heat olive oil in a large stockpot over medium heat. Add in your sausage and cook for 5 minutes until browned on all sides. Remove sausage and add in your white wine to lift all of the goodness on the...
See the full directions on my site
Nutritions

Calories
528

Sodium
306mg
12% DV

Fat
26g
40% DV

Protein
39g
78% DV

Carbs
39g
13% DV

Fiber
12g
51% DV
Low-Sodium Low-Calorie High-Fiber

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2 T salted butter
1 lb. peeled and deveined cooked shrimp
1 stalk celery
2 green onions
1/3 c mayonnaise
1 t lemon juice
1 t white vinegar
1 T minced fresh dill
1/4 t Old Bay seasoning
1/4 t sugar
Kosher salt and black pepper ( to taste )
4 hot dog buns
4
  • Pat shrimp dry and place in a large bowl. Add the celery and green onions; toss gently to combine.
  • In a separate bowl or large measuring cup, whisk together the mayonnaise, lemon juice,...
    See the full directions on my site
Nutritions

Calories
248

Sodium
870mg
36% DV

Fat
7g
11% DV

Protein
19g
38% DV

Carbs
23g
8% DV

Fiber
3g
14% DV