Imagine a soup so packed with flavor and nutrition that it transforms your entire meal experience in just 40 minutes! This Low Carb Italian Sausage Kale Soup is not just a recipe—it's a culinary adventure that combines the robust flavors of Italian sausage, the earthy richness of kale, and a symphony of herbs that will make your taste buds dance. Perfect for health-conscious food lovers and anyone craving a hearty, warming dish that doesn't compromise on taste or nutrition.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Italian
Serves: 6 servings
Ingredients
- 1 lb Italian sausage, casings removed
- 1 onion, chopped
- 3 cloves garlic, minced
- 4 cups chicken broth
- 2 cups kale, chopped
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Instructions
- Heat a large Dutch oven or heavy-bottomed pot over medium-high heat. Remove the casings from the Italian sausage and break the meat into small chunks directly into the pot.
- Cook the sausage, breaking it apart with a wooden spoon, until it is browned and no longer pink, approximately 5-7 minutes. The meat should release its natural oils and develop a rich, caramelized color.
- Add the chopped onion to the pot with the sausage. Sauté for 3-4 minutes until the onions become translucent and start to soften, stirring occasionally to prevent sticking.
- Mince the garlic and add it to the pot. Stir and cook for an additional 30-45 seconds until the garlic becomes fragrant but not browned, which can cause a bitter taste.
- Pour in the chicken broth and diced tomatoes, including the liquid from the tomato can. Stir to combine and scrape any browned bits from the bottom of the pot to incorporate their flavor.
- Sprinkle in the Italian seasoning, and add salt and pepper to taste. Stir well to distribute the seasonings evenly throughout the soup.
- Bring the soup to a gentle boil, then reduce the heat to low and let it simmer uncovered for 15-20 minutes. This allows the flavors to meld together and develop depth.
- While the soup is simmering, wash and chop the kale, removing the tough stems. Add the chopped kale to the pot during the last 5 minutes of cooking.
- Taste the soup and adjust the seasonings as needed. The kale should be tender but still retain some texture.
- Remove the pot from heat and let the soup rest for 2-3 minutes before serving. This allows the soup to cool slightly and the flavors to settle.
- Ladle the soup into bowls and serve hot. Optional: Garnish with grated Parmesan cheese or a sprinkle of red pepper flakes for extra flavor.
Tips
- Choose high-quality Italian sausage for the most authentic flavor—look for varieties with minimal additives.
- Remove sausage casings completely for better texture and even browning.
- Don't rush the sausage browning process; caramelization builds deep flavor complexity.
- Use fresh kale and remove tough stems for the best texture and taste.
- Simmer the soup gently to allow flavors to meld without losing the ingredients' individual characteristics.
- For extra richness, consider using homemade chicken broth instead of store-bought.
- If you prefer more heat, add red pepper flakes or a dash of hot sauce.
- This soup freezes beautifully—make a double batch for quick future meals.
- For a dairy-free version, skip the Parmesan garnish or use nutritional yeast.
- Leftovers can be stored in the refrigerator for 3-4 days, with flavors potentially improving overnight.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 6g
Protein: 15g
Fat: 18g
Saturated Fat: 6g
Cholesterol: 45mg
