Looking for a soup that will fill you up without weighing you down? I’ve got you, fit fam. With fall in full swing, I am dusting off my soup and stew recipes with creative ways to build upon a good bone broth base.
Sweet potatoes scream fall to me and are what I would consider to be a “good carb” because they are chockful of fiber, which can help fill you up. It can also help prevent constipation and promote regularity to help keep the digestive tract healthy. Sweet potatoes are also an excellent source of vitamins and minerals, including beta-carotene, a plant pigment that acts as a potent antioxidant in the body.
Kale is also a solid addition to this hearty soup, and not just because kale has been hailed as a superfood for several years now. Kale is a cruciferous vegetable, closely related to broccoli, cabbage, cauliflower, and collard greens. The vitamin C content in kale may help reduce inflammation, support the immune system, and fight oxidative stress, which may then help prevent illnesses like the common cold and flu. Kale is also an excellent source of fiber and potassium.
For protein in my soups, I generally gravitate toward chicken; however, for this particular recipe, I wanted to kick things up a notch with some chicken sausage. You could, of course, use turkey sausage or even a traditional pork sausage. It really depends on how each of these fits into your healthy diet. Chicken and turkey sausages have at least 50% less saturated fat than their beef and pork cousins.
I love adding beans into my soups and stews, and cannellini beans are super versatile and work well with pretty much everything. Cannellini beans come in several varieties. Because they contain a high amount of protein and fiber, they may help support healthy body weight, muscle mass, and digestion.
Onions and garlic are always a nice addition to any dish. Onions come in a variety of colors and are good sources of vitamin C, vitamin B6, potassium, and folate. Garlic contains antioxidants that help protect against cell damage and aging, and it’s rich in vitamin C, vitamin B6, thiamin, potassium, calcium, phosphorous, copper, and manganese.
Bone broth as the foundation is always a solid choice for soups and stews. The protein content in bone broth may support your body as it builds bones, muscles, cartilage, skin, and blood. Bone broth also contains calcium, iron, and potassium.
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Ingredients
- 1 lb sausage turkey or chicken
- 1 yellow onion chopped
- 4 garlic cloves grated
- 2 large sweet potatoes peeled and cubed
- 4 cups chicken stock
- 1 bay leaf
- 1 bunch kale stems removed and chopped
- 1 cup cannelini beans
- salt and pepper to taste
Instructions
- Cook sausage over medium heat, breaking it up into crumbles as it cooks.
- Add onion and cook until it turns translucent.
- Add garlic and continue cooking.
- Add sweet potatoes, chicken stock, and bay leaf.
- Cook partially covered over medium heat until the sweet potatoes are tender.
- Remove the bay leaf and add the kale and cannellini beans.
- Continue to cook over medium heat until the kale is tender.
- Season with salt and pepper to taste.
Nutrition
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