[Healthy_Recipes_For_Diabetic_Friends] Italian Sausage Soup with Kale and Beans - 32g Carbs, 6g Fiber, 2g Sugars

 

Italian Sausage Soup with Kale and Beans - 32g Carbs, 6g Fiber, 2g Sugars

From: diethood.com - Author Katerina | Diethood

Hearty and incredibly delicious soup prepared with Italian Sausage, onions, garlic, kale, and beans!
Course: Dinner
Cuisine: Italian
Prep Time: 10 min
Cook Time: 30 min
Total Time: 40 min
Servings: 8

3 Tbsp olive oil, divided
1 lb Italian sausage links, casings removed you can also use Italian turkey sausage
1 yellow onion, diced
2 large carrots, rinsed and sliced
3 celery stalks, rinsed and sliced
1 bay leaf
1 sprig fresh thyme
2 tsp Italian Seasoning
4 cloves garlic, minced
Salt and pepper, to taste
1 bunch kale, stems removed and roughly chopped
2 cans white cannellini beans, drained and rinsed
6 to 8 cups low sodium, low fat beef or chicken broth
1/2 cup shredded parmesan cheese, optional
8 slices crusty baguette, optional

Heat one tablespoon olive oil over medium heat in a large dutch oven or soup pot.

Add sausage and cook for about 8 to 10 minutes. or until browned, stirring occasionally to break into smaller pieces.

Transfer with a slotted spoon to a plate and set aside.

Pour remaining olive oil to the soup pot and heat it up.

Add onions, carrots, celery, bay leaf, thyme, and Italian seasoning; cook for about 8 minutes, or until vegetables are tender.

Stir in garlic, salt, pepper, and continue to cook for 1 minute.

Mix in kale and cook until it starts to wilt, about 1 to 2 minutes.

Stir in beans, prepared sausage, and broth; bring to a boil.

Lower heat to a simmer and cook uncovered for 15 minutes to combine all the flavors.

Remove from heat and take out the bay leaf and sprig of thyme.

Divide soup among bowls and top with cheese.

Serve with a slice of baguette. (optional)

Servings: 8
WW SMART POINTS: 12
Nutrition per Serving: 432 Calories,225 Calories from Fat 225, 25g Total Fat, 7g Saturated Fat, 43mg Cholesterol, 522mg Sodium, 1053mg Potassium, 32g Total Carbs, 6g Dietary Fiber, 2g Sugars, 22g Protein
Vitamin A 94.1% - Vitamin C 28.9% - Calcium 15% - Iron 28%

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Posted by: chefgloria1030@yahoo.com

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