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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.

    sausage kale butternut soup1

    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.

    Liz Dicing Onion
    Adding Butternut Squash

    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:

    Adding Kale to Pot

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

    Meat and Veggies

    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.

    sausage kale butternut soup

    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.

    Sausage and Kale Soup with Beans

    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.

    Liz Garnishing Soup

    Here are a few of our favorite soups:

    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.

    Can you use any type of squash in soup?

    Yes!

    Where can you get pre-chopped squash and kale?

    If your local grocery store doesn’t stock them check Trader Joe’s.

    Your spoon is waiting.

    sausage kale butternut soup1

    Sausage, Kale and Butternut Squash Soup

    4.57 stars average
    Spicy Italian sausage, hearty kale and creamy butternut squash create a warm and satisfying soup that is perfect for freezing.
    PREP: 10 mins
    COOK: 30 mins
    TOTAL: 40 mins
    Save
    Servings: 4

    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

    Calories: 329kcalCarbohydrates: 43.6gProtein: 28.9gFat: 4.9gSaturated Fat: 0.9gPolyunsaturated Fat: 4gTrans Fat: 0gCholesterol: 64mgSodium: 992mgFiber: 9.3gSugar: 5.8g
    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!

    Find more healthy soup recipes on my Pinterest boards!

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    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families.

    76 Comments

    1. 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

      1. 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

      2. 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!

      3. 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!

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