Sausage, Potato & Kale Soup

This hearty, flavorful and easy to prepare Mediterranean inspired soup will be a weeknight favorite. While deeply satisfying and filling, one serving is low in calories, high in protein, and rich in nutrients. No-salt added diced tomatoes and unsalted chicken broth help keep the sodium level down. Tomatoes, onions, garlic and kale are wonderful sources of antioxidants. Tomatoes are rich in vitamins A & C. And skin-on potatoes are surprisingly nutritious, offering potassium, vitamin C, vitamin B6 andiron. Kale is a nutritional powerhouse, providing high levels of antioxidants, fiber, vitamins and minerals.

Makes: 6 servings
Time to cook: 50 minutes

Ingredients

· 8 ounces mild Italian sausage, casings removed

· 2 cups chopped yellow onion

· 1 ½ cups chopped celery, plus leaves for garnish

· 4 cloves garlic, minced

· 1 tablespoon tomato paste

·  1 (14 ounce) can no-salt-added diced tomatoes

· 2 medium potatoes, cubed

· 4 cups unsalted chicken broth

· ¾ teaspoon ground pepper

· ¼ teaspoon salt

· 3 cups stemmed and coarsely chopped kale

· 2 tablespoons lemon juice

· Shaved Parmesan cheese for garnish

Cooking Instructions

1. Cook sausage in a large heavy pot over medium heat, stirring often to crumble, until browned, about 5 minutes. Add onion, celery and garlic; cook, stirring often, until softened, about 6 minutes. Add tomato paste; cook, stirring constantly, for 1 minute. Stir in tomatoes, potatoes, broth, pepper and salt. Bring to a simmer over medium-high heat. Cover; reduce heat to medium and simmer until the potatoes are tender, about 20 minutes.

2. Stir kale into the soup. Continue simmering over medium heat, stirring occasionally, until the kale is wilted and tender, about 5 minutes. Stir in lemon juice.

3. Divide the soup evenly among 6 bowls; garnish with celery leaves and Parmesan, if desired. Serve immediately.

Nutrition per serving
237 calories; 12 grams fat; 4 grams saturated fat; 4 grams monounsaturated fat;4 grams polyunsaturated fat; 29 milligrams cholesterol; 22 grams carbohydrates; 4 grams dietary fiber; 10 grams protein; 522 milligrams sodium; 805 milligrams potassium; 31 mg Vitamin C (35% DV); 1179 IU Vitamin A (24% DV)

Recipe from Liv Dansky, Eating Well

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