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.

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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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