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Bean and Kale Soup with Turkey SausageBean and Kale Soup with Turkey Sausage

Jami Nolen, Nutrition Program Associate

January 27, 2013

 

This soup is perfect for cool weather and hearty appetites!

 

Yield

Makes 4 servings

 

Ingredients

  • 10 ounce sweet turkey Italian sausage
  • Cooking spray
  • 1 medium onion, chopped
  • 2 teaspoons minced garlic
  • 1/2 cup water
  • 1 (15-ounce) can northern white beans, rinsed and drained
  • 1 (14.5-ounce) can stewed tomatoes, undrained
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 2 cups baby kale
  • 2 teaspoons dried basil
  • 1 teaspoon dried oregano
  • 2 tablespoons grated Parmesan cheese

 

Preparation

  1. Remove casings from sausage. Cook sausage in a large saucepan coated with cooking spray over high heat until browned, stirring to crumble. Add onion and 2 teaspoons garlic to pan; cook for 2 minutes. Stir in 1/2 cup water, beans, tomatoes, herbs and broth. Cover and bring to a boil. Uncover and cook for 3 minutes or until slightly thick. Remove from heat, and stir in spinach.
  2. Ladle 1½ cups soup into each of 4 bowls, and sprinkle each serving with 1½ teaspoons cheese.

 

Nutrition Information

Calories: 261
Calories from fat: 30%
Fat: 8.6 g
Saturated fat: 2.8 g
Monounsaturated fat: 2.7 g
Polyunsaturated fat: 2.5 g
Protein: 20.9 g
Carbohydrate: 23.1 g
Fiber: 5.4 g
Cholesterol: 62 mg
Iron: 3.4 mg
Sodium: 842 mg
Calcium: 105 mg

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Wednesday, May 15, 2013