Dinner Tonight: Kale & Sausage Soup

If you only have time to cook once this week (Hello week of Christmas!) try this simple and hearty Kale & Sausage Soup. I love soup and could easily eat it every day, but I tend to favor the chunkier varieties that feel like a meal. More chewing, less slurping. I often hear that kale is a bit too “earthy” and tough in texture. Au contraire, mon ami! When kale is slow cooked into a stew, the flavor mellows and the fibers in the kale soften. This soup will also give your immune system the greatest gift of all which is natural, whole food based vitamins and minerals. Just one cup of kale contains 134% of your daily Vitamin C needs. We’re using chicken sausage and a bit of red pepper flakes (it’s not spicy at all) which add just enough flavor to an otherwise mild soup. You’ll have leftovers for days and your future self will be extremely thankful that dinner is already made.

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Kale & Sausage Soup

Adapted from Food & Wine

1 tablespoon olive oil
1 pound chicken apple sausage links
1/2 onion, chopped
1 cup carrots, chopped
1 cup celery, chopped
2 teaspoons, chopped garlic
4 cups low-sodium chicken broth
1 cup water
1 1/2 teaspoons salt
1 1/2 pound red potatoes, diced into 1/4-inch pieces
Pinch dried red pepper flakes
1 pound kale, leaves shredded
1/4 teaspoon fresh-ground black pepper


In a large pot, heat oil over moderately low heat. Add the sausage and cook, turning, until browned, about 10 minutes. Remove the sausage from the pot, and when cool enough to handle, cut into slices. Pour off all but 1-1 1/2 tablespoons of fat from the pot.

Add the onion, carrots, celery, and garlic and cook, stirring occasionally, until the onion is translucent. About 5-6 minutes total.

Add the broth, water, and salt and bring the soup to a boil. Add the sausage, potatoes, and red pepper flakes and bring to medium heat. Cook, partially covered for 2 minutes. Add the kale, and cook partially covered until the potatoes are fork-tender and kale has softened. About 6-10 minutes. Add the black pepper.

Serve with crusty bread or oyster crackers, and a sprinkle of fresh parmesan.

Hope you enjoy!


2 thoughts on “Dinner Tonight: Kale & Sausage Soup

  1. jncthedc says:

    I can taste the nutrition through my computer monitor! 😀 As I read about dishes like this, it reinforces the concept that healthy eating can be cost effective and create gustatory satisfaction.

    At 56 years of age, I continue to enter all my foods into a computer program (takes less than 5 minutes/day) to track my nutrition and have done so since 1995. This program also allows me to track my exercise. This provides a basis for any changes needed if lab values alter. Notice, I didn’t say if I begin to notice symptoms. If my health is compromised in any way, I want to proactively make adjustments to restore my body to optimal health (whether symptoms exist or not.) Nutrition is one of the main players in this equation.

    I show this (inexpensive software program {no, I’m not looking to promote it or sell it} in a TV commercial I was in for the Total Gym. I have attached the link for the 1 minute spot I had so you can see where I talk about the program for losing weight and exercise.

    Your blog site is important. People need to turn to qualified professionals for nutritional answers. Your help fill this desperately needed void.

    Liked by 1 person

    • Erinn Gregory says:

      Thanks! I started off my health journey using a meal/fitness tracker as well but as my habits became more of everyday tasks like brushing my teeth and less of a chore, I didn’t need it anymore. I’ll check in here and there if something doesn’t feel right or I need a “jumpstart.” The Total Gym sounds like a great piece of equipment. Cool to see you on TV, haha!

      Liked by 1 person

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