Italian Kale and Potato Soup

Gluten Free
Health score
36%
Italian Kale and Potato Soup
45 min.
6
480kcal

Suggestions

This Italian kale and potato soup is a hearty and flavorful dish that's perfect for a cozy night in. With a blend of Italian sausage, potatoes, kale, and spices, this soup is a delicious and comforting meal. The soup is not only tasty but also nutritious, packed with vitamins and minerals. It's a great way to get your daily dose of veggies and stay healthy. The recipe is also gluten-free, making it accessible to those with dietary restrictions. The preparation is simple and straightforward, taking less than an hour from start to finish. You'll be impressed by how easily this soup comes together and the depth of flavor it offers. The aroma of the Italian sausage, the heartiness of the potatoes, and the freshness of the kale create a delightful combination that will tantalize your taste buds. This soup is a wonderful option for a satisfying lunch or dinner and can be paired with a warm, crusty bread for a complete meal. Whether you're looking for a comforting dish to warm you up or a nutritious meal to fuel your body, this Italian kale and potato soup is a fantastic choice. So, gather your ingredients and get ready to create a delicious and wholesome treat that will leave you feeling satisfied and nourished.

Ingredients

  • teaspoons olive oil 
  • 1.3 pounds ground sausage italian
  • 1.3 pounds potatoes 
  • medium onion chopped
  • cloves garlic minced
  • bunch kale washed chopped
  • cups chicken broth low-sodium
  • teaspoons basil dried
  • teaspoons oregano dried
  • teaspoons fennel seeds crushed
  • 0.5 cup buttermilk low-fat
  • servings pepper fresh to taste
  • servings kale 
  • 0.3 cup frangelico shredded
  • 0.3 cup frangelico shredded

Equipment

  • sauce pan
  • cheesecloth

Directions

  1. In a large sauce pan, heat oil over medium-high heat.
  2. Add sausage, crumble and brown.
  3. Add onion and garlic and saute until onions are just tender, about three minutes.
  4. Meanwhile, create a bouquet garni in cheese cloth with the basil, oregano and fennel.
  5. Add it and all remaining ingredients except the kale and buttermilk, bring to a boil, reduce heat, cover and simmer until potatoes are cooked, 10-15 minutes.
  6. Add kale and simmer until it is just tender, less than 5 minutes.
  7. Remove from heat and stir in buttermilk.
  8. Add pepper to taste, you shouldn't need salt. Top with about a tablespoon of cheese.
  9. Serve with a warm, crusty bread.

Nutrition Facts

Calories480kcal
Protein18.05%
Fat61.29%
Carbs20.66%

Properties

Glycemic Index
44.96
Glycemic Load
12.82
Inflammation Score
-9
Nutrition Score
25.900869565217%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
6.27mg
Kaempferol
11.49mg
Myricetin
0.03mg
Quercetin
9.53mg

Nutrients percent of daily need

Calories:479.87kcal
23.99%
Fat:33.16g
51.02%
Saturated Fat:11.48g
71.78%
Carbohydrates:25.16g
8.38%
Net Carbohydrates:21.1g
7.67%
Sugar:3.01g
3.34%
Cholesterol:72.62mg
24.21%
Sodium:810.91mg
35.26%
Protein:21.97g
43.94%
Vitamin K:101.14µg
96.32%
Vitamin C:43.86mg
53.16%
Vitamin A:2291.46IU
45.83%
Vitamin B1:0.66mg
44.03%
Vitamin B3:7.7mg
38.5%
Selenium:24.67µg
35.25%
Vitamin B6:0.68mg
34.07%
Phosphorus:302.03mg
30.2%
Potassium:1011.54mg
28.9%
Manganese:0.52mg
26.01%
Vitamin B2:0.39mg
22.7%
Iron:3.47mg
19.28%
Vitamin B12:1.14µg
19%
Copper:0.34mg
17.18%
Zinc:2.49mg
16.6%
Fiber:4.05g
16.2%
Calcium:152.04mg
15.2%
Magnesium:56.12mg
14.03%
Folate:43.89µg
10.97%
Vitamin B5:0.88mg
8.79%
Vitamin E:0.52mg
3.5%