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A steaming bowl of white bean soup with turkey sausage, kale, and carrots

High Protein White Bean Soup

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Calories: 385
Ingredients Method

Ingredients
  

  • 1 tablespoon extra virgin olive oil
  • 12 ounces lean Italian turkey sausage, casings removed
  • 1 medium yellow onion, diced
  • 2 medium carrots , sliced into rounds
  • 2 stalks celery , diced
  • 3 cloves garlic , minced
  • 30 ounces canned cannellini beans, drained and rinsed
  • 4 cups low -sodium chicken bone broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes
  • 4 cups chopped kale, stems removed
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper

Method
 

  1. Heat the olive oil in a large stockpot or Dutch oven over medium-high heat.
  2. Add the turkey sausage and cook for 5-7 minutes, breaking it into small crumbles with a wooden spoon until browned.
  3. Incorporate the diced onion, carrots, and celery, sautéing for 6 minutes until the vegetables are translucent.
  4. Add the garlic, oregano, and red pepper flakes, stirring for 60 seconds until fragrant.
  5. Pour in the cannellini beans and the chicken bone broth.
  6. Bring the mixture to a boil, then reduce heat to low and simmer for 20 minutes.
  7. Optional: Use an immersion blender or the back of a spoon to mash a small portion of the beans directly in the pot to thicken the consistency.
  8. Stir in the chopped kale and cook for 3 minutes until the greens are wilted but vibrant.
  9. Add the lemon juice, salt, and pepper, stirring to combine.
  10. Portion into bowls and serve immediately.