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 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
- 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!
Julie L
My 8 yr old & 10 yr old requested this for dinner tonight, as it is “the best soup ever”! I’ve made it for about 3 years now – especially good when made with squash from our garden & I love to use maple sausage – the soup has perfect blend of flavors. Thank you for this recipe!
Liz DellaCroce
Oh my gosh I am so happy to hear this!!!! My boys love it too – great reminder to make it again!!!
Deborah
I made this last weekend and at first I really wasn’t sure. The soup just tasted kind of odd. However, I came back to it after two days in the fridge, and it is wonderful! I guess the flavors just need some time to meld.
I did use regular spicy pork Italian sausage, 5 links (whole package), and no beans. It made a good 8 servings too, not the 4 like the recipe said.
I’ll make it again for sure, but just plan on eating it a day or two later LOL. Thanks!
Liz DellaCroce
Ah interesting – I’ve never done it without the beans. Glad you found a way to like it!
Colleen Green
Thank you for this recipe, getting ready to cook it now. It’s exacty the combination I was looking for today.
Liz DellaCroce
I hope you enjoy it!!
Nic
This is probably the grossest thing I have eaten in a long time. We just threw it all out, which I hate because I hate wasting food and money.
Liz DellaCroce
Oh no I’m so sorry you didn’t care for it! We make this and eat it all the time!
Taza G.
I’m curious how someone can look at a recipe and *not* figure out in advance whether or not they might enjoy it, based on the ingredients?
Liz DellaCroce
Hi Taza – I’m not sure what you’re referring to – but I’m with you! :)
Emily
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!
Liz DellaCroce
Oh I’m so glad you liked it!!!!
Kate
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
Angela Pelc
I’m making this today with veggie broth and subbing sweet potatoes for the butternut squash!
Liz DellaCroce
Great idea!!! Let me know how it turns out!!
Angela Pelc
Delicious! I will definitely make this again, thanks for the inspiration Liz!
Caroline @ chocolate & carrots
I just love hearty soups. What a great way to eat your veggies and warm your soul. :)
Lauren @ Oatmeal after Spinning
I really, REALLY need to get on the ball and make some soups while it’s still winter! The combination of kale and sausage is one of my favorites! Throw some lentils in there too and it’s OVER!
This sounds DELICIOUS!
Liz DellaCroce
Oooo Love the idea of lentils!! GOOD ONE!!
kirsten@FarmFreshFeasts
Liz,
This soup looks so bright and fresh–I think I’ve been saving the last butternut in the Strategic Winter Squash Reserve for this!
Thanks!
john
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
addie | culicurious
Fantastic looking soup! :) I like that you’ve packed it with so many healthy but very tasty ingredients!
claire @ the realistic nutritionist
You had me at hearty :)
Liz DellaCroce
LOL!! xoxo
EA-The Spicy RD
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!
Liz DellaCroce
I’ve heard that sports can take over every evening!! This soup would be perfect for that. :-)
carrian
Dude, that butternut squash is my fave part!
Liz DellaCroce
haha – I heart butternut squash. :-)
Aggie
I’m on such a huge soup kick right now! Totally craving this!
Liz DellaCroce
You and me both!!! It’s like grilling in the Summer… lol. :-)
Jen @Creating Chaos Blog
Sounds so good, and perfect for this wet, gray day!
Liz DellaCroce
It is so grey out!!! Let me know if you give it a try Jen!
katie
This sounds awesome. I’ve been dreaming up a recipe like this in my head. I think I’ll stop dreaming and just makes yours! :)
Liz DellaCroce
haha – sounds like a plan to me!! Let me know what you think. :-)
Ashley @ My Food N Fitness Diaries
Looks delicious! I’ve been obsessed with soups lately. I’m adding this one to my list to make!
Liz DellaCroce
I’ve been obsessing too… Tis the season right? :)
Kristen
I love everything in this soup!
Liz DellaCroce
So easy – you must try!! And throw in any veggies you have on hand. Great with fire roasted diced tomatoes, too.
Alyssa (Everyday Maven)
That is my kind of soup! I love having dishes like this in my freezer for quick and satisfying lunches!
Liz DellaCroce
Me too!! I’ve been trying to get better about always having soup in the freezer. :)
Julia
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
I’ve always wanted to try butternut squash in chili!! Great idea Julia.
Cookin Canuck
Butternut squash and kale are two ingredients I’ve been cooking with at least three times per week. So yes, this soup sounds fabulous!
Liz DellaCroce
Same here!! Let me know if you try out this soup – so flavorful and easy. :-)
Kim | At Home With Kim
I’m making this week’s menu plan this morning and thinking your soup needs to be added! :) Looks delish and a great way to get vitamins into my family!!! Have a great start to your week!!
Liz DellaCroce
It’s so easy – perfect for week night dinners. My 16 month old gobbles up the kale and beans!! :-)
taylor @ taylormade
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!
Liz DellaCroce
I’m so glad you found me!!! This soup was a home run – let me know what you think!!