Sausage and Kale Soup

Gluten Free
Dairy Free
Health score
19%
Sausage and Kale Soup
50 min.
8
226kcal

Suggestions

Ingredients

  •  bay leaf 
  • large carrots chopped
  • cup cauliflower chopped
  • cups chicken broth 
  • cloves garlic minced
  • pound mild sausage links to package directions and coin italian halved lengthwise
  • cups kale coarsely chopped
  • small onion chopped
  • 0.5 teaspoon oregano 
  • cup portobello mushroom caps chopped

Equipment

  • frying pan
  • pot
  • wooden spoon
  • cutting board

Directions

  1. Heat a large pot over medium heat; cook sausages in the pot until browned, 3 to 5 minutes per side.
  2. Remove sausages to a cutting board to cool, reserving sausage drippings in the pot.
  3. Cook and stir carrots and onion in the reserved sausage drippings until the onion is translucent, 5 to 7 minutes. Stir garlic into carrot and onion mixture; cook and stir 10 to 15 seconds.
  4. Pour the chicken broth into the pot; bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon.
  5. Return sausages to the broth along with mushrooms, cauliflower, kale, bay leaf, and oregano; stir. Reduce heat to low and cook at a simmer until the vegetables are tender yet firm enough to retain their shape, about 15 minutes.
  6. Remove the sausages to the cutting board, cut into 1-inch half-moons, and return to the soup. Simmer together another 5 minutes.

Nutrition Facts

Calories226kcal
Protein17.89%
Fat72.77%
Carbs9.34%

Properties

Glycemic Index
25.1
Glycemic Load
1.05
Inflammation Score
-10
Nutrition Score
12.930000106278%

Flavonoids

Luteolin
0.03mg
Isorhamnetin
1.68mg
Kaempferol
2.6mg
Myricetin
0.02mg
Quercetin
3.08mg

Nutrients percent of daily need

Calories:226.45kcal
11.32%
Fat:18.35g
28.23%
Saturated Fat:6.46g
40.36%
Carbohydrates:5.3g
1.77%
Net Carbohydrates:3.97g
1.44%
Sugar:2.54g
2.83%
Cholesterol:46.62mg
15.54%
Sodium:1088.79mg
47.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.15g
20.3%
Vitamin A:3538.22IU
70.76%
Vitamin B1:0.4mg
26.35%
Vitamin K:25.61µg
24.39%
Selenium:17.06µg
24.37%
Vitamin C:14.01mg
16.99%
Vitamin B3:3.04mg
15.18%
Vitamin B2:0.25mg
14.9%
Vitamin B6:0.26mg
13.14%
Phosphorus:117.74mg
11.77%
Manganese:0.23mg
11.61%
Potassium:344.97mg
9.86%
Vitamin B12:0.56µg
9.28%
Zinc:1.32mg
8.8%
Copper:0.12mg
6.24%
Iron:1.1mg
6.1%
Folate:23.35µg
5.84%
Vitamin B5:0.58mg
5.81%
Fiber:1.33g
5.32%
Calcium:45.07mg
4.51%
Magnesium:16.88mg
4.22%
Vitamin E:0.26mg
1.74%
Source:Allrecipes