Hearty Sausage, Kale and Butternut Squash Soup

Turkey Sausage, Kale and Butternut Squash Soup - The Lemon Bowl

One of my favorite quick and healthy dinners in the middle of Winter is a warm bowl of soup.  Spicy Italian sausage, hearty beans, creamy butternut squash and bright green kale are a delicious match made in soup heaven.

The fact that this soup is loaded in vitamins and nutrients is an added bonus (especially during cold and flu season!) Of course, if health benefits are important to you, here are a few you’ll get from this soup: 

Anti-Inflammatory Properties: Kale contains omega-3 fatty acids which can help alleviate arthritis, fight asthma as well as autoimmune disorders.

Protein-Packed: Thanks to lean turkey sausage and creamy cannelini beans, each serving of this soup provides over 28 grams of protein. Protein and fiber are the key to stabilizing blood sugar levels and staying fuller, longer.

Weight Loss: Each cup of kale provides 5 grams of protein which helps lower cholesterol, aid digestion and improve liver health.

Bone and Eye Health: Vitamin A, calcium, vitamin D and K all help keep your eyes healthy and bones strong.

Winter Soups - The Lemon Bowl

Soup is not only freezer friendly but tastes even better the next day for lunch. Whenever we make soup, I make a second batch to pop in the freezer or save for busy weekday lunches.

Here are a few of our favorites:

Sweet and Smoky Turkey Chili (Top Left)
Lemony Chicken Soup with Greens (Top Right)
Slow Cooker Lentil Soup with Bacon (Bottom Left)
Vegetable Beef and Barley Soup (Bottom Right)

Your spoon is waiting.

4.5 from 2 reviews

Sausage, Kale and Butternut Squash Soup
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 16 oz
  • Calories: 329
  • Fat: 4.9 g
  • Saturated fat: .9 g
  • Unsaturated fat: 4 g
  • Trans fat: 0
  • Carbohydrates: 43.6 g
  • Sugar: 5.8 g
  • Sodium: 992 mg
  • Fiber: 9.3 g
  • Protein: 28.9 g
  • Cholesterol: 64 mg

Recipe type: Soup
Prep time: 
Cook time: 
Total time: 

Spicy Italian sausage, hearty kale and creamy butternut squash create a warm and satisfying soup that is perfect for freezing.
Ingredients
  • 3 Italian turkey sausage links (spicy or sweet) – uncooked
  • 1 medium onion – diced
  • 2 garlic cloves – grated
  • 1 red pepper – seeded and diced
  • 8 cups chicken broth – low sodium or homemade
  • 3 cups butternut squash – peeled and cut in ½ in. cubes
  • 4 cups kale – roughly chopped
  • 14 oz cannelini beans – drained and rinsed
  • salt and pepper to taste
  • Parmigiano reggiano – optional garnish
Instructions
  1. Heat a large soup pot over medium-high heat and spray with olive oil non-stick spray. Remove sausage from casings and add to pot.
  2. Brown sausage for 7-8 minutes using a potato masher or wooden spoon to break into bite-sized pieces.
  3. Add garlic, diced onion and red pepper to pan (as well as a pinch of salt and pepper) and cook until softened, about 5-6 minutes.
  4. When sausage is nicely browned add broth to pan using a wooden spoon to scrape up all of the delicious brown bits from the bottom of the pan.
  5. Raise heat to high then bring soup to a boil. Add butternut squash cubes and cook for 15-20 minutes or until softened.
  6. Five minutes before serving, add kale and beans. Season with salt and pepper to taste and serve with freshly grated Parmigiano reggiano if you wish.
Notes
When browning the sausage, don’t be afraid of a little color! The longer it browns, the more it caramelizes which means more flavor when you deglaze the pan with chicken broth. The amount of salt needed will vary depending on the brand of sausage, chicken broth and beans that you use so season accordingly.

 

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Comments

  1. says

    Just started following your blog and instagram, and I’ve been waiting for this recipe since you posted the picture! Looks soo good and I have some turkey sausage and butternut squash in the fridge just waiting to be used… :) Thanks!

  2. says

    Looks delicious! I love butternut squash, especially in soups and chilis. Definitely need to try this out sometime. Hope you had a great weekend.

    • Liz DellaCroce says

      So easy – you must try!! And throw in any veggies you have on hand. Great with fire roasted diced tomatoes, too.

  3. says

    Another delicious soup and I think I have all the ingredients-yay! We had some leftover Split Pea Soup for dinner tonight that I pulled out of the freezer~easy and delicious! This month my kids have sports almost every month, so this soup to make-ahead, is definitely what I need!

  4. john says

    Hi. I made your kale soup exactly like your recipe and it was very tasty and satisfying. I chopped up 2 roma tomatoes i had leftover and added them. I thought this soup was another great way to enjoy kale. Keep up the good work and recipes. Im always looking fwd to what your coming up with next!!. I will definetly make this again. John

  5. Kate says

    Just got done eating this DELICIOUS soup!! Thanks so much for the recipe. I was looking for a soup recipe that included all of these ingredients because I wanted to clear out my left over food :)

    Only changes I made were:

    Added another can of white beans, pureeing it before putting in
    Added about a teaspoon or so of hot madras curry powder

  6. says

    WOW, this is incredible soup! I made a batch last night – added a little bit of coriander and a couple shakes of poultry seasoning for a touch of extra jazz. It was perfect, and I’m eating it for lunch right now. All ingredients were purchased at Trader Joe’s – the pre-chopped squash and kale were huge time savers. This is the easiest recipe for such an outstanding result – complex flavors, filling, healthy. I’ve got your Chicken Tikka Masala in my slow cooker now. Excited to try more of your recipes!

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