Sausage and kale soup

Sausage and kale soup is a hearty, rustic soup featuring Italian sausage, curly kale, and white beans in a savory broth. It typically includes aromatics like onion, garlic, and sometimes carrots or celery, and is often seasoned with red pepper flakes for a mild kick. This comforting dish is widely popular in American home cooking, drawing inspiration from Italian and Portuguese culinary traditions.

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🍽️ Nutrition at a glance

This soup is generally well-balanced, offering a good mix of protein from the sausage and beans, healthy fats, and fiber from the kale and beans. It's a nutrient-dense meal, providing vitamins A, C, and K, along with iron and calcium, with a typical serving ranging from 300 to 450 calories depending on the specific recipe and portion size.

Nutrition breakdown

Calories	220 kcal
Protein	14 g
Carbs	12 g
Fat	13 g
Fiber	3 g
Sugar	3 g
Sodium	850 mg
Potassium	450 mg
Vitamin A	200 mcg RAE
Vitamin C	25 mg
Calcium	120 mg
Iron	2.5 mg
Vitamin K	90 mcg
Vitamin B12	1.2 mcg
Phosphorus	180 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this soup is a prime example of 'peasant food' or 'cucina povera'—dishes born from simple, affordable, and nutritious ingredients that have become beloved comfort foods. Nutritionally, the combination of kale (a superfood) with protein-rich sausage and fiber-packed beans makes it a satisfying, all-in-one meal that's both nourishing and flavorful.