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!
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!!