Oct

26

2012

Peter’s Test Kitchen

Comments 4 Comments

Healthy Kale and Sausage Soup

Poultry & Pork • Tags: , , , , ,

Peter is a co-worker of Amir’s who loves a healthy meal. Today he shares with you a simple, no-fuss soup that showcases one of our most beloved leafy greens–kale! This recipe would serve well as a course during a holiday meal, or even made with leftover collards from Thanksgiving dinner. Here’s Peter with the low-down.

“Happy October! So the amazing Amir asked me to make a dish for October. I admit I was nervous at first since most of my dinners revolve around stir fry and pre-packaged chicken from Trader Joe’s. What could I bring to the readers of the Duo Dishes that would blow their argyle socks off?! Well, after much contemplation I came up with…nothing. So, I decided to go simple. What could I make that utilizes my favorite things: cut up vegetables, meat, and a frying pan? Since I recently cut out dairy from my diet, I knew I had to leave the cream and cheese alone…but then a green light came on. I thought, ‘I should make a kale dish!’

Kale came to mind because whenever someone finds out that I do not eat dairy, I am told that kale is an important dietary source of calcium. (This, of course, was confirmed by the website www.365daysofkale.com (yes there is a site for everything!)). Next, I asked around and my friend, Amy Parish, provided a good recipe she called ‘Healthy Kale and Sausage Soup.’ (I know it’s not very creative name but it gets the point across.) So, with the weather changing and my bones apparently falling apart due to a lack of calcium, it was a match made in heaven. So put those socks back on and get cooking!

Healthy Kale and Sausage Soup
Author: 
Serves: 8
 
Ingredients
  • 2 bunches of kale
  • 3 tablespoons olive oil, divided
  • 1 whole garlic bulb, peeled and minced
  • 1 white onion, diced
  • 2 32oz boxes of low sodium chicken broth
  • 8 spicy Italian sausages, cut into 1 inch slices (for this I used a spicy turkey sausage)
  • 2 14oz cans of White beans, drained
  • 1 14oz can of garbanzo beans, drained
  • 1 teaspoon fennel seeds
  • 1 teaspoon sea salt, or to taste
Instructions
  1. Wash the kale and remove leaves from the central stalks.  Tear into medium size pieces.  In a large pot, heat 1 tablespoon of olive oil over medium-high heat.  Saute half the minced garlic and half the onion.  Once the onions are translucent, about 6 minutes, slowly add the kale. Once all the kale is in the pot and begins to look a bit wilted, add one cup of water and one cup of broth to the pot.  Turn the pot to medium-low heat until the kale becomes soggy.
  2. Meanwhile, in a frying pan (yay frying pans!) saute the rest of the onion and garlic in the remaining olive oil over medium-high heat.  Add the sausage and the fennel at this time. (Depending on your taste buds you can go nuts here. I only added 2 teaspoons, but wish I had added more.)  Pour in the remaining chicken broth into the large pot.
  3. Once the sausage is fully cooked, add the three cans (which hopefully have been drained and washed by now!) and let ingredients slow stew for awhile in their natural juices.  Let it sit on low heat for about 30 minutes. Take all the contents and add it to the large pot.
  4. By this time the chicken broth and sauteed kale should be at a good temperature. So all you need to do is let the two dishes mingle and hang out in the pot for about 20 to 40 minutes (the longer the better).  Add salt slowly, tasting frequently as to not over-salt the soup.

 

Finally, enjoy and be content in knowing that your bones are filled with calcium, hopefully preventing osteoporosis!”

 

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Comments

4 Responses | TrackBack URL | Comments Feed

  1. This soup sings to me, all the ingredients, especially that kale. Give me this and a cool night to enjoy it.

    Reply

  2. A healthy and hearty soup. I love kale!

    Reply

  3. I often make a soup like this when I want something healthful and don’t want a lot of fuss. I’m not overly fond of the flavor of kale, but nothing like a good sausage and some well-placed herbs and spices to help counteract any less-than-desired flavors.

    Reply

  4. Oh, Hello Peter!

    This is gorgeous! Nice to have it out of my head and on the page, & what a nice idea :)

    My vote is more fennel seed, (I’m usually closer to a tbsp) but it’s like salt,”to taste”. Your batch at Fonda’s party was perfection, so maybe less is more.

    I just froze a few containers for a friend that I’m staying with for a few days in Atlanta. It’s one of those things that if you can’t think of what you’re in the mood for, you can go to – healthy and satisfying.

    Reply

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