Tuscan White Bean and Kale Soup with Turkey Sausage
A lightened ribollita with cannellini beans, turkey sausage, and kale ready in 45 minutes. High-prot
A lighter ribollita where cannellini beans provide creaminess, turkey sausage adds savory protein, and Lacinato kale contributes earthy depth. The soup thickens as it rests, developing complex layers.
Ingredients
Serves 3
- 150g Italian turkey sausage
- 400g canned cannellini beans, drained and rinsed
- 200g Lacinato kale, stems removed, leaves chopped
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 celery stalks, diced
- 1 medium carrot, diced
- 4 cups low-sodium chicken broth
- 400g can diced tomatoes
- 2 tbsp extra virgin olive oil
- 1 tsp dried rosemary
- 1/2 tsp red pepper flakes
- Salt and black pepper to taste
Method
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Step 1: Heat olive oil in a large Dutch oven or pot over medium heat until shimmering. Add diced onion, celery, and carrot. Sauté for 5-6 minutes until vegetables soften and onion becomes translucent, stirring occasionally. Listen for the gentle sizzle indicating proper temperature.
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Step 2: Add minced garlic, dried rosemary, and red pepper flakes. Cook for 1 minute until fragrant—watch for the garlic turning lightly golden, not burnt. The aroma should be pungent and herbal.
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Step 3: Crumble turkey sausage directly into the pot. Cook for 4-5 minutes, breaking it into small pieces with a wooden spoon. The sausage should be cooked through with no pink remaining, about 75°C internal temperature. The rendered fat will coat the pan bottom with a flavorful fond.
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Step 4: Pour in diced tomatoes with their juices, scraping up any browned bits from the pan bottom. Add chicken broth and bring to a rolling simmer. Let it bubble gently for 2-3 minutes to meld flavors.
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Step 5: Add drained cannellini beans and chopped kale. Stir well to distribute. Return to a simmer, then reduce heat to medium-low. Cover partially and cook for 15-18 minutes until kale is tender and beans have begun to break down slightly, thickening the broth naturally.
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Step 6: Season with salt and pepper. For extra richness, drizzle each serving with an additional 1/2 tsp olive oil. The soup will thicken further as it rests. Serve immediately with crusty whole-grain bread if desired.
Nutrition (per serving)
| Calories | 420 kcal |
|---|---|
| Protein | 22 g |
| Carbohydrates | 45 g |
| Fat | 16 g |
| Fiber | 11 g |
Tags & Keywords
- healthy italian recipes
- low calorie italian dinner
- italian
- italian-recipes
- turkey
- 45-minute weeknight dinner
- low-calorie
- low-calorie-recipes
- high-protein
- high-protein-recipes
- mediterranean-diet
- heart-healthy