Did you know over 80% of Italians see soup as a comfort food? It connects them to their roots. My Tuscan white bean sausage and kale soup recipe brings this tradition to life in every spoonful.
This soup takes you to Tuscany’s rustic kitchens. It’s quick to make, ready in just 15 minutes of prep and 30 minutes of cooking. It serves six people, making it perfect for a family meal.
Each serving is packed with 18 grams of protein and only 329 calories. The mix of cannellini beans, spicy Italian sausage, and fresh kale makes it both comforting and healthy.
I’ve made this recipe to share the warmth of Italian cooking with you. The rich flavors and simple ingredients celebrate Mediterranean traditions.
The Perfect Mediterranean Comfort Soup
My search for the best hearty bean soup took me to a special place. I found a rustic soup recipe that captures the heart of Mediterranean cooking. This Italian kale soup is more than food—it’s a blend of tradition and health.
This sausage kale soup is a nutritional dream. Every bite is full of nutrients that help you stay healthy.
Health Benefits of Key Ingredients
- Kale gives you vitamins A, K, and C
- White beans offer plant-based protein
- Italian sausage adds lean protein and taste
- Extra virgin olive oil is good for your heart
Mediterranean Diet Connection
This soup follows the Mediterranean diet’s main ideas. It mixes veggies, lean proteins, and healthy fats. This shows how to eat well for a long, healthy life.
Nutritional Value Overview
This soup is full of fiber, vitamins, and proteins. It’s a meal that feeds your body and soul.
Essential Ingredients for Tuscan White Bean Sausage And Kale Soup Recipe
Making a real Italian soup needs the right ingredients. My winter soup recipes start with top-notch parts. These parts make the white bean soup a true treat.
Starting the Tuscan white bean soup right means picking the best ingredients. They add great taste and health benefits to your soup.
Selecting the Right Italian Sausage
Choose uncured sausage from grass-fed animals for the best taste. Look for Italian sausage that is:
- Preferably made from grass-fed pork
- Uncured and free from artificial preservatives
- Rich in flavor with traditional Italian seasonings
- Lean but with good fat for taste
Choosing Quality White Beans
Cannellini beans are key in this soup. When picking beans, think about these points:
- Use high-quality canned cannellini beans
- Rinse beans well before adding to the soup
- Choose beans with the same color and shape
- Organic beans are best for nutrition
Fresh Produce Components
The freshest ingredients make your soup stand out. I always use these important produce items:
| Ingredient | Quantity | Purpose |
|---|---|---|
| Kale | 2 cups | Adds nutrition and texture |
| Onions | 1 medium | Provides base flavor |
| Garlic | 3-4 cloves | Enhances overall taste |
| Freshly grated parmesan | 1/3 cup | Adds rich, savory finish |
Top your soup with freshly grated parmesan. It adds an authentic Italian touch. This makes the hearty winter soup unforgettable.
Step-by-Step Cooking Instructions
Making this comfort food is easy. I’ll guide you through each step. You’ll make a delicious Tuscan white bean soup. It will warm your soul and please your taste buds.
- Start by heating 3 tablespoons of extra virgin olive oil in a large pot
- Brown 1 pack of turkey sausage (about 4 sausages) for 4-6 minutes on each side
- Add 1 diced medium onion and 2 chopped carrots, sautéing for 4-5 minutes
- Incorporate 1 tablespoon minced garlic and red peppers
- Drain and rinse 2 cans of cannellini beans, adding them to the pot
- Pour in 4 cups of chicken bone broth
- Add 1 bunch of finely chopped kale
- Season with 1 teaspoon sea salt and 1/2 to 1 teaspoon red chili flakes
Bring the mixture to a boil, then reduce heat and simmer for about 20-25 minutes. The soup gets richer in flavor as it cooks. It becomes a hearty meal, great with crusty bread.
Pro tip: For a creamier soup, blend one can of white beans with some broth before adding. This makes your soup smoother and more flavorful.
Serving Suggestions and Wine Pairings
After boiling the soup, you’ll want to make your meal special. My Tuscan white bean sausage and kale soup is perfect for this. It offers many ways to enjoy a simple meal.
Complementary Side Dishes
I suggest serving this soup with fresh salads. They balance the soup’s rich taste. Here are my favorite pairings:
- Authentic Greek Salad with crisp vegetables
- Apple, Walnut, and Gorgonzola Salad with Dijon Vinaigrette
- Light mixed green salad with lemon vinaigrette
Wine Selection Guide
| Wine Type | Flavor Profile | Best Pairing |
|---|---|---|
| Italian Red Wine | Medium-bodied | Complements Italian sausage perfectly |
| Chianti | Bold and robust | Matches soup’s hearty character |
| Sangiovese | Earthy undertones | Enhances bean and kale flavors |
Storage and Reheating Tips
For leftover soup, use airtight containers. Chicken or Italian sausage soup stays good in the fridge for 4-5 days. Freeze for up to 2 months for longer storage. Reheat gently to keep the soup’s taste and texture.
Conclusion
This Tuscan white bean sausage and kale soup is more than a recipe. It’s a journey that turns simple ingredients into a hearty meal. With 269 shares, it’s known for being both nutritious and delicious.
The soup’s beauty is in its simplicity and flexibility. It works with cooked sausage or plant-based options. Add parmesan cheese and olive oil, and it’s a meal fit for a restaurant, costing just $3.77 per serving.
Making this Tuscan white bean soup is about more than taste. It’s about nourishment. Each serving has about 250 kcal and offers nutrients from kale and white beans. Chicken broth makes it ready in just 20 minutes, ideal for quick, healthy meals.
I suggest seeing this recipe as a way to connect with Tuscan traditions. It shows the power of simple, wholesome cooking. Your kitchen can become a place of Mediterranean flavors, one bowl at a time.
FAQ
What makes this Tuscan white bean sausage and kale soup unique?
This soup is a classic Italian comfort food. It combines Italian sausage, creamy cannellini beans, and kale. It’s a perfect example of Mediterranean comfort cooking.
Can I use a different type of sausage in this recipe?
Yes! You can use turkey sausage, chicken sausage, or even vegetarian sausage. Choose something flavorful that goes well with the beans and kale.
Is this soup healthy?
Yes, it’s very nutritious. It has protein from the sausage, fiber from the beans, and vitamins from the kale. Olive oil adds healthy fats, making it great for a Mediterranean diet.
How long can I store this soup?
You can store it in the fridge for 3-4 days. Keep it in an airtight container. If it thickens too much, add a bit of chicken broth when reheating.
Can I make this soup vegetarian?
Yes, you can. Use plant-based sausage or add more veggies like red peppers and mushrooms. Use vegetable broth for a rich flavor.
What are the best side dishes to serve with this soup?
It’s great with Italian bread, a fresh green salad, or arugula salad. For wine, try a medium-bodied Italian red like Chianti.
Can I freeze this Tuscan white bean soup?
Yes, it freezes well. Cool it down, then store in freezer-safe containers for up to 3 months. Thaw in the fridge and reheat gently.
What type of kale works best in this recipe?
Lacinato (dinosaur) kale is best for its tender texture and flavor. You can also use curly kale or baby kale. Just chop the leaves before adding to the soup.
Do I need to soak the cannellini beans before using?
No soaking is needed if using canned beans. If using dried beans, soak them overnight and cook until tender. Canned beans are a quick option.
How can I make this soup more spicy?
Use spicy Italian sausage, add red pepper flakes, or include diced jalapeños. Serving with hot sauce on the side is also an option.
Tuscan White Bean Sausage and Kale Soup
Ingredients
- 3 tablespoons extra virgin olive oil
- 1 pack turkey sausage about 4 sausages
- 1 medium onion diced
- 2 carrots chopped
- 3-4 cloves garlic minced
- 1 tablespoon red peppers
- 2 cans cannellini beans drained and rinsed
- 4 cups chicken bone broth
- 1 bunch kale finely chopped
- 1 teaspoon sea salt
- ½ to 1 teaspoon red chili flakes
- Freshly grated parmesan 1/3 cup
Instructions
- Heat 3 tablespoons of extra virgin olive oil in a large pot.
- Brown the turkey sausage for 4-6 minutes on each side.
- Add 1 diced medium onion and 2 chopped carrots, sautéing for 4-5 minutes.
- Incorporate 1 tablespoon minced garlic and red peppers.
- Drain and rinse 2 cans of cannellini beans, adding them to the pot.
- Pour in 4 cups of chicken bone broth and add 1 bunch of finely chopped kale.
- Season with 1 teaspoon sea salt and ½ to 1 teaspoon red chili flakes.
- Bring to a boil, then reduce heat and simmer for 20-25 minutes.
- Optional: For a creamier soup, blend one can of white beans with some broth before adding.
- Serve topped with freshly grated parmesan.
Notes
- Serve with fresh salads to balance the richness of the soup.
- Pair with a medium-bodied Italian red wine like Chianti.
- The soup can be stored in an airtight container for 4-5 days in the fridge.
- This soup freezes well for up to 2 months; reheat gently to preserve texture and flavor.
- For a vegetarian version, use plant-based sausage or add more vegetables and vegetable broth.
