Spicy Italian sausage, hearty kale, and creamy butternut squash create a warm and satisfying soup that is perfect for freezing.
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 cannellini 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.
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 favorite soups:
- Sweet and Smoky Turkey Chili
- Lemony Chicken Soup with Greens
- Slow Cooker Lentil Soup with Bacon
- Vegetable Beef and Barley Soup
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.
Yes!
If your local grocery store doesn’t stock them check Trader Joe’s.
Your spoon is waiting.
Sausage, Kale and Butternut Squash Soup
Ingredients
- 3 Italian turkey sausage links – uncooked spicy or sweet
- 1 medium onion diced
- 2 cloves garlic grated
- 1 red pepper seeded and diced
- 8 cups chicken broth low sodium or homemade
- 3 cups butternut squash peeled and cut in 1/2 in. cubes
- 4 cups kale roughly chopped
- 14 oz cannelini beans drained and rinsed
- salt and pepper to taste
- Parmigiano reggiano optional garnish
Instructions
- 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.
- Brown sausage for 7-8 minutes using a potato masher or wooden spoon to break into bite-sized pieces.
- 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.
- 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.
- Raise heat to high then bring soup to a boil. Add butternut squash cubes and cook for 15-20 minutes or until softened.
- 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.
Chef’s Notes
Nutrition
Find more healthy soup recipes on my Pinterest boards!
Debbie
Great! I topped it with a small bit of sour cream and nutmeg! Yeah, nutmeg sounds crazy,but it works on squash soup! So simple to make, put in a pot and let it cook the rest.
Thank you
Liz DellaCroce
Oh that sounds heavenly!!!!
Amy
This was super easy and yummy and I know it will be even better tomorrow once the flavors have more time to blend. Thank you
Liz DellaCroce
Oh yes it’s great the next day!
Lauren
I want to make this for my husband, but he isn’t a fan of kale.. what else do you suggest i use?
Liz DellaCroce
Spinach is great!!
Taza G.
Wonderfully easy & delish! Green chiles added mild heat.
Liz DellaCroce
I’m so glad you enjoyed it!!
Jw
2 lbs of sausage, one squash, two cans of beans. Didnt have any red peppers. This came out great. Finally a butternut Squash soup that isnt baby food! I added farfalle too
Liz DellaCroce
I’m so happy!
Nikki
Can you use any type of squash in this? I have delicata and butter cup on hand would either of those work? Thanks!
Liz DellaCroce
Yes totally!! Enjoy!
Nikki
I just made this recipe today and it was so easy and tasty!
I took the advice of others and made some minor changes:
1. I used spicey chicken italian sausages, so I did not add the red pepper.
2. I used half chicken stock and half vegetable broth because that’s what I had on hand.
3. Added some McCormick’s Tuscan seasoning (Blend of marjoram, rosemary, etc).
4. I used frozen cubed butternut squash because I’m lazy. ;)
This made enough for the next work week’s worth of lunches (and maybe a little extra). Add a slice of toasted sourdough and a small salad, and you’re eating like a king.
Thanks for sharing!
Liz DellaCroce
Love all the changes you made!!! It sound so good – especially the spicy sausage!!
BrianD
Did not have Cannelloni beans so thew in some pearled barley. Excellent soup!
Liz DellaCroce
What an awesome idea!!! Love barley!
Jill
This soup was easy, delicious and satisfying. Just the thing after Thanksgiving indulgence.
I added Italian seasonings also and roasted the squash while I cooked the sausage, onion and pepper.
Liz DellaCroce
So glad you enjoyed it Jill!
Joan
I had kale, I had butternut squash and I wanted soup, so I did a Google search and this popped up. So freaking good and so easy! This will be one of my favorites.
Liz DellaCroce
Oh I’m so happy you enjoyed it Joan!!! Let me know if you try any other recipes of mine!!
Katy
This exceeded my expectations! I used very spicy Italian sausageskoi and added a bit of extra garlic – everyone I made it for thought it was delicious:-)
Liz DellaCroce
I’m so happy you enjoyed it!!
Meghan
I realize I’m a late commenter, but I had to show my love for this soup! It’s fall and a cool 93 degrees in Alabama, but I’ve been craving a healthy squash soup. This was an awesome, easy recipe. I did add some herbs (bay leaf, rosemary, some red pepper flakes, and fresh sage), but this soup is a delicious combo that fills you up without weighing you down. My only complaint…the blister I got while hacking up the squash lol. Love it!!
Liz
I’m so glad you loved it!! Love how you spiced it up too!! Oh man sorry about the blister!! Let me know if you make anything else. :)
carissa parker
This soup is great! I like the additional herbs you added. I may try that the next go-around.
Liz DellaCroce
That makes me so happy!! Glad you enjoyed Carissa!