Kale and Sausage Soup
Kale and Sausage Soup is a hearty, rustic dish featuring tender kale, savory sausage (often Italian or chorizo), and a flavorful broth, frequently enriched with beans or potatoes. It is a staple in many European cuisines, particularly in Italy and Portugal, where it is celebrated as a comforting, nourishing meal.
🍽️ Nutrition at a glance
This soup is generally high in protein and healthy fats from the sausage, with a moderate amount of carbohydrates if beans or potatoes are included. It is a good source of fiber, vitamins A, C, and K from the kale, and provides a rough calorie ballpark of 300-450 per serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 10 g |
| Fat | 11 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 850 mg |
| Vitamin A | 120 mcg |
| Vitamin C | 35 mg |
| Vitamin K | 150 mcg |
| Calcium | 120 mg |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Magnesium | 25 mg |
| Folate | 40 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this soup represents the 'cucina povera' (peasant cooking) tradition, transforming simple, affordable ingredients into a deeply satisfying dish. Nutritionally, the kale acts as a powerhouse green, balancing the richness of the sausage with its own array of antioxidants and minerals.
