I’m exploring some low calorie options, and I really wanted to try this recipe since kale is so readily available this time of year. This recipe is based upon Portuguese Kale and Potato Soup. Turkey sausage is a very tasty alternative to pork sausage and much healthier. I found some recipes that added white beans instead of potatoes, but I didn’t have any white beans on hand. I also found a recipe that watered down the broth. While I’m sure this would bring down the caloric intake, it would also bring down the flavor, and I can only sacrifice so much. This turned out to be a very tasty soup. My husband had two bowls of it for dinner last night, and we each had a bowl for lunch today. There’s probably only enough left for another meal. It is a surprisingly filling soup and only about 182 calories per cup. This recipe makes approximately 12 cups of soup.
Kale and Potato Soup with Turkey Sausage
1 Tbsp vegetable oil
1 lb turkey sausage
1 onion, diced
4 cloves garlic, minced
58 oz chicken broth or stock
1 1/2 tsp salt
1/4 teaspoon ground black pepper
4 russet potatoes, peeled and cut into 1/4-inch pieces
1 lb kale, stems removed, leaves shredded
Heat vegetable oil on medium heat in soup pot (3 qt or larger) and brown sausage until cooked thoroughly.
Set sausage aside on cutting board and let cool.
Add onions to soup pot and cook until opaque and tender. Add garlic and cook for 1 minute.
Deglaze the pot with chicken broth, using a spoon to get all of the “bits” off of the bottom of the pot. Add the rest of the broth, salt and pepper and bring soup to a boil.
Slice the cooled sausage. Add the potatoes and sausage to the soup and bring it back to a simmer. Simmer covered for 2 minutes.
Add the kale to the soup. You may have to add a few handfuls at a time and mix it into the hot soup. As it gets hot, it will take up less volume. Simmer covered until the potatoes and kale are tender, about 6 minutes. Season with salt and pepper if you need to for taste, but I didn’t need any. Serve hot.
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