Healthy Sausage, Kale, and Bean Soup Recipe

Serves 4

 

Ingredients

  • 4 ounces Cajun smoked sausage, chopped
  • 3 cups fat-free, less-sodium chicken broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 6 cups coarsely chopped kale (about 8 ounces)
  • 1 (16-ounce) can navy beans, drained and rinsed

Preparation

  1. Heat a large saucepan over medium-high heat. Add smoked sausage to pan; cook 2 minutes, stirring occasionally. Add chicken broth and diced tomatoes; bring to a boil over high heat. Stir in the kale. Reduce heat, and simmer 4 minutes or until the kale is tender. Stir in beans, and cook 1 minute or until soup is thoroughly heated.

Cooking Light
DECEMBER 2003

Nutritional Information

Amount per serving

  • Calories: 280
  • Calories from fat: 29%
  • Fat: 9g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 1.4g
  • Protein: 17g
  • Carbohydrate: 33.6g
  • Fiber: 2.8g
  • Cholesterol: 20mg
  • Iron: 3.4mg
  • Sodium: 924mg
  • Calcium: 153mg
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