Kale Potato Soup
We served this Kale Potato Soup when Deena Centofanti from Fox 2 News came to visit our home. (Click here see more about Deena’s visit). Sometimes vegan sausage does not appeal to people, so to be safe, we left the vegan sausage out of this batch of soup. We also enjoyed Chickpea Salad Sandwiches and Vegan Banana Bran Chocolate Chip Muffins.
This soup is hearty and satisfying. The key to success is to find a good quality vegan sausage. I prefer Field Roast brand. I use the Italian Sausage for this recipe because their Chorizo is too spicy for me. But if you love spice– go for it! Use the chorizo. Not into faux meats? No problem–simply add another can of beans.
Gluten free option: Leave out the vegan sausage and worcestershire sauce, and add another can of beans.
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| Servings | Prep Time |
| 8people | 15minutes |
| Cook Time |
| 33minutes |
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Kale and Potato Soup with Vegan Sausage
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- 3medium diced Yukon Gold or Red Skin Potatoesno need to peel
- 1cup chopped onion
- 1cup water
- 5cloves minced garlic
- 5cups chopped kale
- 1/2tsp ground sage
- 2links chopped vegan sausageomit for gluten free option, I like Field Roast brand Italian
- 114 oz. can diced tomatoes
- 114 oz. can any type of white beans, drained
- 1tbsp worcestershire sauceAnnie's Naturals is vegan, omit for gluten free option
- 1quart vegetable broth
- Line a 5 quart, nonstick pot with water. Add diced potatoes and chopped onions and cook for about 8 minutes over medium - low heat, adding water as necessary to prevent vegetables from sticking to bottom of pan.
- Add garlic, sage, and kale and cook for about 3 minutes. Add more water as necessary to prevent sticking.
- Add chopped sausage, can of tomatoes, can of drained beans, Worcestershire sauce and vegetable broth.
- Stir well and then bring to a gentle boil over medium heat.
- Lower heat to low and simmer for 20 minutes.
Kale, kale, kale! When I jumped on the vegan band wagon I finally found out about kale. After eating some lacinato kale in a sandwich, I felt energized and light and happy and I was hooked. Now I try to sneak kale into my diet a few times per week. It is full of cancer-preventing glucosinolates and is an excellent source of vitamin K, A, C, manganese, and copper. It also holds a lot of amino acids, potassium, fiber, calcium, iron, protein, phosphorous, omega fatty acids, and vitamins E, B-1, B-2, B-6.
Nutritional information per serving using Field Roast Italian Sausage: Calories 227; Fat 3g; Carbohydrates 37g; Fiber 9g; Protein 14g; calcium 12% daily value*; iron 16% daily value; vitamin A 233% daily value; vitamin C 78% daily value.
*Percent daily value is based on a 2,000 daily calorie diet. Your daily values may differ depending on calorie needs.
Sources for nutritional information:
Retrieved October 8, 2014 from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38
Retrieved October 8, 2014 from: http://www.lef.org/magazine/2008/7/Kale-Cancer-Protection-Healthy-Eye-Heart-Benefits/Page-01
Recipe from ChickpeaandBean.com
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