Kale, White Bean, and Spicy Sausage Soup
Kale, White Bean, and Spicy Sausage Soup is a hearty bowl with creamy navy beans, peppery greens, and smoky linguica layered in a rich chicken broth. The gentle sweetness of shallots balances a touch of heat, making each spoonful warming and full-flavored. Serve it for a cozy weeknight dinner or a comforting weekend lunch when you want something robust yet wholesome.
- Prep15 mins
- Cook1 hr
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Kale, White Bean, and Spicy Sausage Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 15
- Heart Health
- 69
- Metabolic
- 31
- Digestive
- 20
- Inflammatory
- 48
- Performance
- 45
- General Wellness
- 1
Put the beans in a large container, cover with several inches of cool water, and let sit at room temperature for 8 hours to overnight. Drain and rinse before using.
- 2
Pour 4 cups water into a pressure cooker and add the beans. Close the lid and cook until the beans are soft, about 25 minutes. Use the natural release method to release the pressure. Do not drain.
- 3
Bring a separate pot of salted water to a boil. Cook the kale in the boiling water until bright green and tender, about 2 minutes. Drain in a strainer and cool under cold running water. Set aside.
- 4
Heat olive oil in a large soup pot over medium heat. Cook the linguica sausage in the hot oil, stirring occasionally, until browned, about 5 minutes. Remove with a slotted spoon and set aside.
- 5
Add the shallots to the same pot; cook and stir until softened, about 3 minutes. Add a splash of chicken broth and scrape up any browned sausage bits.
- 6
Return the sausage to the pot. Add the beans and their cooking liquid. Stir in the remaining chicken broth. Bring the soup to a boil, reduce the heat to low, and simmer uncovered for 15 minutes. Add the kale and cook for about 4 minutes more. Season with hot sauce, salt, and pepper.
- Calories 240.98 kcal Moderate 12%
- Protein 15.42 g Good Source 31%
- Carbohydrate 17.0 g 6%
- Total Fat 13.24 g Moderate 17%
- Saturated Fat 4.13 g High 21%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 35.43 mg Moderate 12%
- Sodium 983.7 mg High 43%
- Dietary Fiber 4.16 g Moderate 15%
- Total Sugars 2.98 g --
- Added Sugars 1.31 g Low Source 3%
- Calcium 66.77 mg Low Source 5%
- Iron 2.19 mg Moderate 12%
- Potassium 295.85 mg Low Source 6%
- Vitamin A 247.63 mcg Good Source 28%
- Vitamin C 60.39 mg Good Source 67%
- Vitamin D 0.27 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
No known allergens listed for this recipe. Always double-check ingredients for your needs.
About This Recipe
Kale, White Bean, and Spicy Sausage Soup is made with 9 ingredients and serves 8. It takes about 1 hr 15 mins and is rated easy. Key ingredients include Chicken Broth, Hot Sauce, Kale, and Navy Beans. Each serving provides about 240.98 kcal, and is a good source of protein.
Recipe Questions
- What is Kale, White Bean, and Spicy Sausage Soup made of?
- The main ingredients are Chicken Broth, Hot Sauce, Kale, Navy Beans, Olive Oil. The full list of 9 is above.
- How long does it take to make Kale, White Bean, and Spicy Sausage Soup?
- About 1 hr 15 mins in total: 15 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 240.98 kcal. The full nutrition breakdown is above.
- Is Kale, White Bean, and Spicy Sausage Soup easy to make?
- This recipe is rated easy, with 9 ingredients and 6 steps.
- Is Kale, White Bean, and Spicy Sausage Soup healthy?
- Kale, White Bean, and Spicy Sausage Soup has an easyChef Pro health score of 47/100. Per serving, it provides 240.98 calories and 15.42 g of protein, or 31% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: sodium at 983.7 mg (43% of the Daily Value) and saturated fat at 4.13 g (21% of the Daily Value). Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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