Soup's On!

A hearty way to stay warm on chilly nights!

As the New England weather shifts to cooler temperatures, we tend to look for some warmer meals to take the chill out of our bones! Soups are a good way to fulfill the comfort food cravings, and pack in good nutrition, without a lot of the added fats that casseroles do. They freeze well, so they can substitute in for a quick and easy meal on the days you are pressed for time. Or you just don’t feel like cooking!

Legumes particularly, are great sources of soluble fiber—the kind that helps to lower bad cholesterol levels (LDL’s) and stabilize spiking blood sugars (glucose). They are also packed with protein and can represent a complete meal. 

I thought I would share the following (adapted) recipe from my gout book, The 28-Day Gout Diet Plan.

Tuscan Bean, Kale, and Sausage Soup

Prep time: 10 minutes Cook time: 25 minutes

1 tablespoon extra-virgin olive oil

8 ounces turkey Italian sausage*

1 onion, chopped

2 large carrots, diced or cut into coins

1 red bell pepper, seeded and chopped

2 cups chopped kale (remove from center stem first)

6 garlic cloves, minced (they also sell jarred, minced garlic; I use 1-2Tbl)

1 (14-ounce) can no salt added white beans (such as cannellini beans), drained and rinsed

1 teaspoon dried Italian seasoning

1 (14-ounce) can no-salt added chopped tomatoes, undrained

4 cups low sodium chicken broth 

¼ teaspoon pepper (there’s salt in the sausages, so need to add more!)

Red pepper flakes (optional)

Grated parmesan cheese (optional) but I like to sprinkle it on top when serving. I also add lemon juice!

DIRECTIONS:

1. In a large pot, heat the olive oil on medium for a few minutes. Add the turkey sausage and cook, crumbling with a spoon, until it is browned, about five minutes. Add the onion, carrots, red bell pepper, and kale; stir for ten minutes more. Turn the heat down a bit and add the garlic and cook, stirring constantly, for 30 seconds. You don’t want the garlic to burn.

2. Add the white beans, tomatoes, chicken broth, pepper, and red pepper flakes. Bring to a simmer and reduce the heat to medium-low. Cook, stirring occasionally, for five minutes more. Test the kale to see if it’s cooked to your preference. 

*If the sausage comes in a casing, score the casing with a sharp knife and remove the meat from inside of it to make it a bulk sausage that cooks into crumbles easily. There are degrees of spiciness to sausages—I have a mild preference but go with what you like!

This soup will freeze well for up to six months, or it keeps in the fridge for about five days. 

Enjoy!

In Good Health,

Sophie