Bean and Kale Soup with Turkey Sausage

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  • 10 ounce sweet turkey Italian sausage
  • Cooking spray
  • 1 medium onion, chopped
  • 2 teaspoons minced garlic
  • 1/2 cup water
  • 1 (15-ounce) can northern white beans, rinsed and drained
  • 1 (14.5-ounce) can stewed tomatoes, undrained
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 2 cups baby kale
  • 2 teaspoons dried basil
  • 1 teaspoon dried oregano
  • 2 tablespoons grated Parmesan cheese


Remove casings from sausage. Cook sausage in a large saucepan coated with cooking spray over high heat until browned, stirring to crumble. Add onion and two teaspoons garlic to pan; cook for two minutes. Stir in 1/2 cup water, beans, tomatoes, herbs and broth. Cover and bring to a boil. Uncover and cook for 3 minutes or until slightly thick. Remove from heat, and stir in spinach. Ladle 1 1/2 cups soup into each of 4 bowls, and sprinkle each serving with 1 1/2 teaspoons cheese. Makes 4 servings.

Thank you Jami Mitchell!

Calories: 261
Calories from fat: 30%
Fat: 8.6g
Saturated fat: 2.8g
Monounsaturated fat: 2.7g
Polyunsaturated fat: 2.5g
Protein: 20.9g
Carbohydrate: 23.1g
Fiber: 5.4g
Cholesterol: 62mg
Iron: 3.4mg
Sodium: 842mg
Calcium: 105mg

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