Description
A savory, filling Italian sausage and kale soup designed for weekly meal prep. This one-pot recipe yields four servings that improve in flavor over time and freeze well for up to three months.
Ingredients
Scale
- 3 tablespoons olive oil or avocado oil
- 1.5 pounds Italian sausage (sweet or hot)
- 2 medium yellow onions, diced
- 6–8 cloves garlic, minced
- 2 pounds red potatoes (Red Bliss or Yukon Gold), cut into ½-inch cubes
- 6 cups low-sodium chicken broth
- 1 cup heavy cream
- 2 large bunches Lacinato (Dino) kale, stems removed and leaves chopped
- 1 tablespoon dried oregano
- 1 teaspoon red pepper flakes
- Salt and black pepper to taste
- Optional: 1 can (15oz) cannellini beans, drained
- Optional: 1 head cauliflower, riced
Instructions
- Heat a large skillet over medium-high heat. Add the Italian sausage, breaking it up with a wooden spoon, and cook until browned and cooked through (about 10 minutes). Remove sausage and set aside, leaving the fat in the pan.
- In the same skillet with the sausage fat, sauté the diced onions for 3-4 minutes until soft and translucent. Add the minced garlic and red pepper flakes, cooking for 30 seconds until fragrant.
- Transfer the onion and garlic mixture into a large Dutch oven or stockpot. Pour in the chicken broth, scraping up any browned bits from the skillet. Add the diced potatoes, oregano, salt, and pepper. Stir well.
- Bring the soup to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes until the potatoes are fork-tender.
- Stir in the chopped kale and the cooked sausage. Simmer for another 2-3 minutes until the kale is tender but still bright green. Add cannellini beans if using.
- Remove the pot from heat. Stir in the heavy cream. Let the soup cool for 15 minutes before portioning into containers.
- Divide the soup into meal prep containers. Leave about an inch of space at the top if freezing.
Notes
Cool the soup completely before storing to prevent condensation. If freezing, leave space at the top of the container as liquids expand. For a lighter version, substitute potatoes with cauliflower rice or turnips. Reheat gently to prevent potatoes from breaking down.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Italian
Nutrition
- Serving Size: Approximately 32 oz
- Calories: 450
- Sugar: 4
- Sodium: 800
- Fat: 25
- Saturated Fat: 10
- Carbohydrates: 35
- Fiber: 5
- Protein: 25
Keywords: Zuppa Toscana, meal prep, Italian sausage soup, keto friendly, one pot meal, weekly meal prep, healthy soup