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High Protein White Bean Soup

21g Protein White Bean Soup That Will Warm Your Soul

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A hearty and protein-packed white bean soup with Italian sausage, vegetables, and kale, perfect for a nourishing meal.

  • Total Time: 45 minutes
  • Yield: 6 servings 1x

Ingredients

Scale
  • 1 lb Italian sausage
  • 1 small sweet onion, diced
  • 3 carrots, peeled and diced
  • 3 stalks celery, diced
  • 4 cloves garlic, minced
  • 1 teaspoon poultry seasoning
  • 1 teaspoon Italian seasoning
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • pinch red pepper flakes
  • 3 tablespoons flour
  • 4 gold potatoes, cubed
  • 6 cups chicken broth
  • 2 cans white beans, drained and rinsed
  • 1 cup heavy cream
  • 1 bunch Tuscan kale, ribs removed and thinly sliced
  • 2 tablespoons red wine vinegar
  • For serving: fresh parsley, chives or basil, parmesan cheese, black pepper

Instructions

  1. Heat a large soup pot over medium-high heat. Add sausage and cook until browned. Remove and set aside, leaving 1-2 tbsp grease.
  2. Add onion, carrot, and celery. Sauté for 4-6 minutes until softened.
  3. Add garlic, poultry seasoning, Italian seasoning, salt, black pepper, and red pepper flakes. Stir for 60 seconds.
  4. Toss in flour, coating the veggies, then add potatoes and chicken broth. Bring to a boil, then simmer for 20 minutes.
  5. Stir in white beans, kale, cream, and sausage. Let kale wilt.
  6. Finish with red wine vinegar and adjust seasoning to taste.
  7. Serve hot with parmesan cheese, fresh herbs, and bread.

Notes

  • Use turkey sausage for a lighter option.
  • Substitute kale with spinach if preferred.
  • Store leftovers in the fridge for up to 3 days.
  • Author: Emily Frost
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian
  • Diet: Low Lactose

Nutrition

  • Serving Size: 1 bowl
  • Calories: 420
  • Sugar: 6g
  • Sodium: 900mg
  • Fat: 22g
  • Saturated Fat: 9g
  • Unsaturated Fat: 11g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 8g
  • Protein: 21g
  • Cholesterol: 55mg