Kale and Potato Soup with Turkey Sausage

Gluten Free
Dairy Free
Health score
27%
Kale and Potato Soup with Turkey Sausage
45 min.
4
451kcal

Suggestions

Ingredients

  • cups chicken broth low-sodium homemade canned
  • pound mild chicken sausage 
  • tablespoon cooking oil 
  • cloves garlic cut into thin slices
  • 0.3 teaspoon fresh-ground pepper black
  • pound kale shredded
  •  onion chopped
  • 1.5 pounds potatoes boiling peeled cut into 14-inch pieces
  • pinch red-pepper flakes dried
  • 1.5 teaspoons salt 
  • quart water 

Equipment

  • frying pan
  • pot

Directions

  1. In a large pot, heat the oil over moderately low heat.
  2. Add the sausage and cook, turning, until browned, about 10 minutes.
  3. Remove the sausage from the pot and, when it is cool enough to handle, cut it into slices.
  4. Pour off all but 1 tablespoon fat from the pan.
  5. Add the onion and cook, stirring occasionally, until it is translucent, about 5 minutes.
  6. Add the garlic to the pan and cook, stirring, for 1 minute longer.
  7. Add the water, broth, and salt and bring the soup to a boil.
  8. Add the sausage, potatoes, and red-pepper flakes and bring back to a simmer. Cook, partially covered, for 2 minutes.
  9. Add the kale and bring the soup back to a simmer. Cook, partially covered, until the potatoes and kale are tender, about 6 minutes longer.
  10. Add the black pepper.
  11. Menu Suggestions: An interesting bread completes this meal with aplomb. Try corn bread or tomato-topped Italian focaccia. A good crusty loaf of white bread will do fine, too.
  12. Wine Recommendation: An aromatic, acidic white wine such as a sauvignon blanc is always a great choice for leafy greens. But the heartiness of this country soup can also work well with a full-bodied Portuguese red wine such as a Do.

Nutrition Facts

Calories451kcal
Protein22.46%
Fat41.89%
Carbs35.65%

Properties

Glycemic Index
30.25
Glycemic Load
0.98
Inflammation Score
-10
Nutrition Score
30.447826188544%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
28.14mg
Kaempferol
53.26mg
Myricetin
0.06mg
Quercetin
32.35mg

Nutrients percent of daily need

Calories:451.23kcal
22.56%
Fat:22.17g
34.12%
Saturated Fat:4.08g
25.5%
Carbohydrates:42.46g
14.15%
Net Carbohydrates:34.35g
12.49%
Sugar:5.81g
6.46%
Cholesterol:80.06mg
26.69%
Sodium:2172.11mg
94.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.75g
53.49%
Vitamin K:450.07µg
428.64%
Vitamin A:11749.59IU
234.99%
Vitamin C:125.1mg
151.64%
Manganese:1.09mg
54.57%
Potassium:1324.56mg
37.84%
Calcium:329.79mg
32.98%
Fiber:8.11g
32.45%
Vitamin B2:0.49mg
28.99%
Vitamin B6:0.54mg
26.94%
Folate:106.27µg
26.57%
Vitamin B3:4.97mg
24.83%
Iron:4.4mg
24.45%
Phosphorus:214.37mg
21.44%
Magnesium:82.16mg
20.54%
Copper:0.41mg
20.42%
Vitamin B1:0.28mg
18.98%
Vitamin E:1.4mg
9.31%
Zinc:1.23mg
8.21%
Vitamin B5:0.63mg
6.31%
Selenium:2.45µg
3.5%
Vitamin B12:0.12µg
1.97%
Source:My Recipes