30 Minute Kale and Italian Sausage Soup

Kale and Italian sausage soup is like a cozy sweater you never want to take off. The rich, delicious flavor never gets old, and you can customize it however you like.

It’s part of the first ever 5×5 meal plan here at No Waste Nutrition. Five key, seasonal ingredients used to created five or more meals and snacks to help reduce food waste, save money, and eat better.

Since I’ve started focusing on cheap, healthy meal prep in our household, we’ve shaved hundreds off our monthly grocery budget by not dining out.

Bonus- these meal ideas require very little expertise in the kitchen. Eating well should not be super complicated, nor mean forcing down bland ingredients.

This 5×5 meal plan features kale, Italian sausage, tortillas, apples, and garbanzo beans. It’s the perfect mix for several simple and satisfying cool weather meals.

Kale and Italian Sausage Soup Ingredients

This sup recipe features 3 of the 5 ingredients from the 5×5 meal plan (kale, garbanzo beans, and spicy Italian sausage) plus:

• yellow onion
• minced garlic
• full fat coconut cream
• chicken stock
• paprika
• red pepper flakes

Why does kale and Italian sausage pair so well together? Maybe it’s the Zuppa Toscana comfort food recipe that Olive Garden made famous. I’ve actually never tried their version, but heard it’s delish!

It could be that kale and sausage combined together in a soup, or atop a pizza make the cooler temps a bit easier to tolerate.

Traditional Zuppa Toscana features  kale, zucchini, cannellini beans, potatoes and a myriad of other vegetables cooked in broth.

Easy Kale and Italian Soup Substitutes

This recipe is easily customized according to flavor preferences and dietary needs.

Higher Protein

I substituted potatoes with higher protein (but just as yummy) garbanzo beans. White kidney beans, cannellini beans or Great Northern beans would also work well.

Garbanzo beans are a great ingredient for upping the protein and fiber content of recipes. Sub garbanzo beans in place of:

• pasta noodles
• macaroni noodles
• potatoes
• flour

Dairy Free

Most kale and Italian sausage soup recipes call for the addition of heavy cream. It provides a creamy, rich texture, but can easily be subbed out for similar dairy free ingredients. Substitute half and half with:

• equal parts coconut cream and dairy free milk of choice
• equal parts creamed tofu and dairy free milk of choice
• coconut cream (alters the flavor more)

I only had coconut cream on hand when I made and photographed this recipe. It still tasted really good!

Non Pork Alternatives

Spicy Italian sausage gives the soup its depth and flavor. Luckily the market is flooded with meat alternatives. I haven’t personally made this recipe with a ‘spicy Italian sausage alternative’, but they do exist.

Kale Substitutes

Any sturdy leafy green would do well in this soup without altering the flavor too much. The best options are:

• collard greens
• Swiss chard
• spinach

Prep Ahead Instructions

Prep the kale and Italian sausage ahead of time, as well as chop onions and any other veggies you intend to use. This will easily save 10 to 15 minutes.

• De-stem the kale and chop into smaller pieces. No massaging needed since it will be cooked in the broth.

• Precook the sausage on medium heat in a skillet until browned. I cook a pound or two at a time to last a few days. Be sure and use a wooden spoon or silicone spatula to break up any larger chunks.

• Onions can be chopped ahead of time, but it really only takes a minute at the most if not done before.

Make this Recipe Even Lower Waste

These recipes are designed to help you waste less food each week by incorporating the same ingredients into multiple recipes. If you’re aiming to reduce plastic waste in your home, take it a few steps further.

Don’t worry if you’re not ready to make the leap away from plastic yet. It’s definitely not as convenient and often takes extra time and planning to avoid. Start slowly and realize every little change makes a difference!

• Opt for raw kale in a bunch rather than the pre-chopped version in plastic. Don’t forget a reusable produce bag.

• Buy dried garbanzo beans in bulk and cook them in a crock pot or in a large pot. It’s cheaper this way too! One cup of dried garbanzo beans yields 3-4 cups cooked. That’s twice as much as what’s in one precooked can.

• Make your own chicken stock from chicken bones! Here’s my go-to recipe!

• Buy the sausage in bulk, rather than pre-packaged. Ask the grocery store butcher attendant if you can take it to go in your own container. It may feel awkward to make the ask, but they won’t mind.

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