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–+ servings

Tuscan Kale Soup with Sausage

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Course Dinner, Lunch, Main Dish
Cuisine Nutrient Dense
Servings 8 servings
Calories 216 kcal

Ingredients
  

  • 1 pound of your favorite organic sausage cut up into pieces or made into meatballs NOTE: For a vegan variation use cannellini beans, hemp tofu, or sprouted organic tofu, like organic chicken basil or wild boar
  • 2 medium carrots cut into large pieces
  • 2 stalks celery sliced across the grain
  • 1 medium onion chopped
  • 1 tbsp. fennel seeds crushed or partially ground in a coffee grinder
  • 8 cups vegetable of chicken broth warmed
  • 3 cloves garlic minced
  • 1 tbsp. chopped fresh herbs like sage, thyme, and rosemary
  • 1 medium zucchini cut into hearty pieces
  • 1 bunch kale de-stemmed and sliced or chopped
  • 1 tbsp. coconut oil or other cooking oil
  • Sea salt & pepper to taste

Instructions
 

  • Heat the oil in a large soup pot and add the onions, carrots, and celery. Cook vegetables until the start to become tender.
  • Add fennel seed and cook a few minutes more.
  • Add warm broth and bring to a boil.
  • Add sausage, garlic, and chopped herbs, and bring to a boil again.
  • Reduce heat and simmer on low just until vegetables are tender and flavors are rendered, about 15-20 minutes.
  • Add zucchini and simmer for about 5-10 more minutes.
  • Just before serving, add the kale and stir until it is wilted and mixed into the soup.
  • Serve with lemon wedges, and a sprinkle of nutritional yeast or a good grated hard cheese.

Notes

 
Nutrition Facts
Tuscan Kale Soup with Sausage
Amount per Serving
Calories
216
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
6
g
38
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
5
g
Cholesterol
 
24
mg
8
%
Sodium
 
1114
mg
48
%
Potassium
 
483
mg
14
%
Carbohydrates
 
13
g
4
%
Fiber
 
3
g
13
%
Sugar
 
6
g
7
%
Protein
 
10
g
20
%
Vitamin A
 
6700
IU
134
%
Vitamin C
 
55.3
mg
67
%
Calcium
 
70
mg
7
%
Iron
 
1.6
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 216kcalCarbohydrates: 13gProtein: 10gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 24mgSodium: 1114mgPotassium: 483mgFiber: 3gSugar: 6gVitamin A: 6700IUVitamin C: 55.3mgCalcium: 70mgIron: 1.6mg
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