High Protein Hearty Vegetable and Sausage Soup
Loaded with vibrant vegetables, flavorful chicken sausage, and protein-packed cannellini beans, this High Protein Hearty Vegetable and Sausage Soup is a nutritious and comforting meal that’s perfect for any season. Featuring a robust mix of kale, zucchini, carrots, and celery simmered in a savory tomato-infused chicken broth, this recipe delivers bold flavor and wholesome ingredients in every spoonful. With just 20 minutes of prep time, this one-pot wonder is ideal for busy weeknights or make-ahead lunches. Garnished with fresh parsley for an herby finish, it’s a satisfying, gluten-free dish brimming with protein and fiber to fuel your day. Whether you’re meal prepping or warming up on a chilly evening, this soup is a hearty crowd-pleaser you’ll turn to again and again.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 pound chicken sausage
- 1 large onion, diced
- 3 medium carrots, sliced
- 3 medium celery stalks, sliced
- 3 cloves garlic, minced
- 1 medium zucchini, diced
- 4 cups kale, chopped
- 14.5 ounces canned diced tomatoes
- 6 cups low-sodium chicken broth
- 15 ounces cannellini beans, drained and rinsed
- 2 pieces bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat. Add the chicken sausage and cook until browned, about 6 minutes, breaking it up as it cooks.
Remove the sausage from the pot and set aside. In the same pot, add the diced onion, sliced carrots, and sliced celery. Sauté for about 5 minutes, or until the vegetables begin to soften.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced zucchini to the pot and cook for another 3-4 minutes.
Return the cooked sausage to the pot along with the chopped kale. Stir in the canned diced tomatoes, chicken broth, and cannellini beans.
Add the bay leaves, dried thyme, salt, and black pepper. Stir to combine all ingredients.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20-25 minutes. Stir occasionally and adjust seasoning to taste.
Remove the bay leaves before serving, and garnish each bowl with freshly chopped parsley.
Serve hot, enjoy your high-protein, hearty vegetable and sausage soup!
Nutrition Facts
Calories |
2022 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 103.5 g | 133% | |
| Saturated Fat | 24.5 g | 123% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 328 mg | 109% | |
| Sodium | 6835 mg | 297% | |
| Total Carbohydrate | 170.9 g | 62% | |
| Dietary Fiber | 48.0 g | 171% | |
| Total Sugars | 44.6 g | ||
| Protein | 126.3 g | 253% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1222 mg | 94% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 7070 mg | 150% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
