Sunday, January 1, 2012

Spicy Navy Bean and Kale Soup with Turkey Sausage

Ahhhh, Happy New Years!  Chris and I just got back from a Caribbean cruise with his family over Christmas break.  That means after a holiday weekend full of rich dinners and sweat treats, we boarded a fancy boat known for endless around the clock multi-course meals, and unlimited frosty cocktails.  Amazing time, but I don't think my pants fit anymore.

So it's definitely that time of the year where we resolve to eat healthy and exercise every day.  Riiiiiight.  But we do have the best intentions, I know we all do.  With that in mind I made this simple yet extremely healthy soup.  Both ingredients are really good for you.  Navy beans lower your cholesterol and area  good source of protein, folate and other vitamins.  Kale is known to be a big player in the body's detoxification process and is full of antioxidants.  A pinch of cayenne pepper and spicy turkey sausage adds a nice little bit of heat.  Grate some fresh parmesan into the soup and you're ready to kick off all those New Year resolutions ;)

serves 4

1/2 tbsp extra virgin olive oil
1/2 cup chopped white onions
1/2 tsp minced garlic
1/2 cup shredded carrots
2 1/2 cups chicken stock (I used 99% fat free)
2 cups water
1 1/2 cups sliced mushrooms
2 cups chopped kale
2 turkey sausage patties, diced
1 cup white navy beans
1/4 tsp of cayenne pepper
parmesan rind (optional but I think it really adds to the soup)
salt and pepper to taste


In a heavy bottomed soup pan, saute the garlic, onions and carrots in EVOO until tender.  Add the chicken stock and water and bring to a boil.  Reduce heat.  Add the mushrooms, navy beans, turkey sausage, parmesan rind, cayenne pepper and kaleLet simmer for 20-30 minutes over medium low heat.  Enjoy!

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  1. you listed chicken stock twice in your recipe but referenced both stock and water in the directions. I really want to make this and I'm presuming the correct ingredients should read 2-1/2 cups water and 2 cups chicken stock?

  2. Opps! You are right, thanks for the catch! I used 2 1/2 cups of chicken stock and 2 cups of water.