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Hearty Sausage, Kale and Butternut Squash Soup

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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: 

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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.

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.

Hearty Sausage, Kale and Butternut Squash Soup

Spicy Italian sausage, hearty kale and creamy butternut squash create a warm and satisfying soup that is perfect for freezing.
4.54 from 30 votes
Print Pin Rate
Course: Soup
Cuisine: American
Keyword: healthy soups
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 329kcal
Author: Liz DellaCroce

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.

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.
Nutrition Facts
Hearty Sausage, Kale and Butternut Squash Soup
Amount Per Serving
Calories 329 Calories from Fat 44
% Daily Value*
Total Fat 4.9g 8%
Saturated Fat 0.9g 5%
Trans Fat 0g
Polyunsaturated Fat 4g
Cholesterol 64mg 21%
Sodium 992mg 41%
Total Carbohydrates 43.6g 15%
Dietary Fiber 9.3g 37%
Sugars 5.8g
Protein 28.9g 58%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @thelemonbowl

 

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Comments


  1. 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

    Reply


  3. 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!

    Reply


  5. 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.

    Reply


  6. 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.

    Reply


  7. 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!!

    Reply


  8. 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!

    Reply


  9. 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!

    Reply


  11. 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!

    Reply


  12. 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

    Reply

  17. 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

    Reply

  20. 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!

    Reply

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

      Reply

  31. 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!

    Reply

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