Sausage, Kale, and Cannellini Bean Soup

Hi there!  As the weather starts to take a nose dive into cooler temperatures we find ourselves getting out our fall and winter apparel.  Nothing says fall like a great hearty soup to remedy the shift in seasons!  This hearty soup is jammed packed with vitamins and minerals to power through your day.
If you have family coming over or maybe you are tailgating to watch your favorite college football game this hearty soup is an easy must have dish! Can you spot the super food in this soup???  
If you guessed kale then you are correct!Some of the health benefits of kale include:

  • Carontenoids and flavonoids-2 superstar antioxidants which protect cells against oxidative damage by free radicals in the body.
  • Omega-3 fatty acids which help to regulate the body’s inflammatory process.
  • Vitamin C-water-soluble antioxidant serves many vital functions in the body’s cells.
  • High in Vitamin K- kale contains a huge dose of potassium which is vital for production of proteins that strengthen bone composition! Vitamin K (potassium) also prevents calcium build-up which can lead to cardiovascular diseases, stroke, and atherosclerosis.
  • Cholesterol lowering-kale can help lower cholesterol and increase the ratio of healthy cholesterol
  • Fiber- which helps you feel fuller longer and basically helps 

* 3-4 cooked chicken sausage (cooked)
* 1 c. carrots (peeled)
* 3/4 c. celery
* 1 cup of sliced mushrooms (fresh if possible)
* 3 cloves of garlic
* 1 small onion
* 1 bunch of kale
* 1 tsp. dried oregano
* 1 T. fresh rosemary
* 1 T. dried parsley
* 1 (15 oz.) can of cannellini Bean beans drained and rinsed
* 2 zucchini
* 4-8 c. chicken broth, low sodium
* 1-2 T. of olive oil
*1/4 tsp. red pepper flakes
* 1/2 c. Parmesan cheese
* salt and pepper to taste



  1. Turn on stove add a little bit of olive oil to the pot
  2. Dice onions and garlic and add to the heated pot with the red pepper flakes and stir. Once translucent turn heat down.
  3.  Chop celery and carrots and zucchini and add to the pot and stir occasionally.
  4. Add, parsley, rosemary, oregano, and stir into pot.
  5. Add cooked chicken sausage to the pot.  If Sausage is not cooked, cook in separate pan.  Then add it to the pot.
  6. At this point you can add shredded Parmesan cheese
  7. Once carrots are almost cooked start adding your chicken broth
  8. Add sliced mushrooms and chopped kale to the soup and keep soup on low heat
  9. Stir in Cannellini beans and add salt and pepper and additional parmesan cheese. Taste for any additional seasonings.

**To make sure it’s gluten free make sure sausage and broth are gluten free.

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