Move over, kale — wellness is embracing another formerly basic food as hero: the white bean. Really, it’s beans in general that are getting their due lately, thanks to all that plant-based fiber and protein.
Bean-based meals are one of the most impressive wellness dishes we’ve got when it comes to nutrients per dollar. If you’re looking for cosy, affordable meals, this classic fall soup recipe from Vegukate’s, Kate Jenkins, MScN is just what you’re looking for…
This rustic, warming, and herbaceous soup is kind of a revelation. Made with all the best textures, savory and sweet tastes, and Italian flavors, it’s hearty and delicious – and made in about 30 minutes. Even better: you only need one fresh ingredient (kale – and it’s completely optional) to put this soup on the dinnertime table.
Tuscan White Bean, Sausage + Kale Soup
Prep time: 5 minutes
Cook time: 25 minutes
Total time: 30 minutes
1 tsp. olive oil
1 pound bulk Tuscan-style sausage
½ yellow onion, diced
6 cups organic chicken bone broth
½ cup sun-dried tomatoes, roughly chopped
½ cup roasted red peppers, roughly chopped
1 (15 ounce can) white beans, drained and rinsed
½ tsp. sea salt
½ tsp. fresh ground black pepper
½ tsp. dried Italian seasoning
2 cups lacinato kale, roughly chopped
¼ cup Parmesan cheese, shaved, to serve
1. Add olive oil to a large dutch oven pot over medium heat.
2. Add sausage (remove from casings, if needed) and use a wooden spatula to crumble into bite size pieces. Cook sausage for 6 minutes. Add onion and cook an additional 5 minutes, stirring frequently.
3. Add bone broth, sun-dried tomatoes, roasted red peppers, white beans, sea salt, black pepper, and Italian seasoning to pot. Bring soup to a boil, reduce heat to a low simmer, and cook for 15 minutes, stirring frequently.
4. Add chopped kale to soup and cook until wilted, about 2-3 minutes.
5. Serve soup and garnish with freshly shaved Parmesan cheese, if desired. Enjoy!