Preparation time: 45 minutes
As winter comes to an end nutritious kale is ready to harvest. The hearty green becomes nice and tender when cooked in a soup, and doesn’t fall apart. This Tuscan soup with a kick is a delicious way for your family to enjoy green kale.
¼ pound Italian sausage
1 teaspoon fresh garlic, minced
1/8 – ¼ teaspoon red chili flakes
½ cup yellow onion, diced
1 teaspoon dried basil
1 15-ounce can no salt added diced tomatoes, with juices
1 15-ounce can chickpeas (garbanzo beans), with liquid
2 ½ cups low sodium chicken broth or water
2 cups raw green kale, ribs removed, chopped
Place a 3-quart soup pot over medium heat. Add the sausage and break up with a spoon while browning. Cook sausage for 2 minutes then add the garlic and chili flakes. Sauté until aromatic, about 30 seconds.
Add the onions and basil, and cook, covered, until onions soften, about 5 minutes.
Add the tomatoes with juices, chickpeas with juices, and chicken broth or water. Bring to a boil, then reduce heat to a simmer. Simmer for 15 minutes.
Stir in the chopped kale and return the soup to a simmer. Simmer for 5 minutes. Serve with a sprinkle of grated Parmesan cheese on top if desired.
Per serving: 140 calories, 6 g fat, 2 g saturated fat, 292 mg sodium, 17 g carbohydrate, 3 g fiber, 7 g protein.
Recipe by Chef Garrett Berdan, RD
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