Kale, Potato, Bean and Sausage Soup

I didn't realize how long it'd been since I'd shared a recipe (Sorry, folks!) until I went through the long process of what it takes for me to post a recipe on this blog - type it into MacGourmet so I can get all the nutrition information, and for this recipe it was doubly difficult because I made it up myself and didn't remember all the details (oops!)

Remember that giant bunch of kale I bought at Kingsland Farmers' Market a few weeks ago? I decided to split it up into two - half for kale chips (recipe to come tomorrow!) and half for some sort of dinner recipe.

I looked through my Reader under "kale" and asked B. to help me narrow it down - "Pasta or soup?" He chose the latter, and as I scrolled through the recipes, they all seemed to be a combination of kale, potato, beans and/or sausage. We had some leftover red potatoes from a previous meal, a pack of chicken rosemary sausages from Sunworks Farm, and just for that extra sense of adventure I bought some dried beans for the first time.


Despite the lovely toothiness of the white beans, I think I may have pulled the lever a little too hard on the bulk bin and would probably use fewer beans next time (change has been made in recipe). Canned beans would be fine to make this a quick meal, but the beans would be a little mushier.


Having the chicken sausages in the recipe made the soup taste quite light, despite the fact that it is hearty and filling, and of course, the kale and beans are nutrition powerhouses. If you'd like a richer tasting recipe, I would go with a pork sausage, or perhaps something spicy for a bit of a kick. The soup is fantastic with a squeeze of lemon and/or some shaved Parmesan (I only grated some for the bowl in the photo - not as good.)

Kale, Potato, Bean and Sausage Soup
Makes about 10 cups

• 1 cup (about 200 g) dried white beans, or 1 × 19 oz can, drained and rinsed
  
• 1 tbsp (15 mL) vegetable oil
  
• 12 oz (340 g) sausage, cut into 1/2" slices
  
• 3 cloves garlic, chopped
  
• 1 onion, chopped
  
• 2 medium red potatoes (about 1½ lb/680 g), cut into 1/2" cubes
  
• 8½ cups low-sodium chicken broth, and/or water
  
• 1 bunch (about 8 oz/227 g) kale, stems removed, ripped into 1/2" pieces

1. If using dried beans, pick through for any rocks, then rinse before soaking overnight in water that covers the beans by 2-3 inches. Drain and rinse. Boil enough water to cover the beans (about 3 cups) in a medium saucepan. Add beans and lower the heat to a simmer until the beans are tender, but still hold their shape (about 45 minutes). Drain and set aside.
   
2. In a large pot, heat oil over medium heat then add sausages. Cook, stirring, until browned. Remove from pan using a slotted spoon - do not drain excess liquid.
   
3. Add garlic and onion to pot. Cook until onion begins to soften. Add potatoes and chicken broth/water and cook until the potatoes are soft.
   
4. Stir in beans and kale (you may need to add more broth/water), and continue simmering until kale turns bright green and begins to wilt. Season to taste and serve.

Nutrition Info (per cup, assuming that you use chicken broth only): 258 calories, 12 g fat (4 g saturated), 25 mg cholesterol, 24 g carbohydrate (4 g fibre, 2 g sugar), 14 g protein, 740 mg sodium. An excellent source of thiamin (vitamin B₁), folate (vitamin B₄), vitamin C, vitamin K, iron, magnesium, potassium and manganese. A good source of vitamin A, vitamin B₆, vitamin B₁₂, phosphorus, zinc, copper and selenium.

P.S.: My friend (and fellow McGill alum) Mal made a new year's resolution to cook more and write more, so she started a blog! Send some love to total noms.