November 16, 2020
My homemade turkey sausage, kale and sweet potato soup is the perfect comfort food for fall and winter. This recipe is easy to make and versatile, and best of all, you can incorporate leftovers from your holiday dinners.
A Soup Packed with Healthy Ingredients
Olive oil is a good source of vitamins E and K, and contains antioxidants. Studies have shown olive oil has anti-inflammatory properties and may help prevent certain cancers and other diseases. When choosing an olive oil, choose unrefined, extra virgin olive oil, as this is a less processed option.
Onions are high in antioxidants and sulfur containing compounds, which have been shown to have anti-inflammatory properties, improve blood sugar levels and bone health, and may prevent certain cancers.
Turkey sausage is typically a lower fat option over pork sausage; however, it is often higher in sodium. To reduce the sodium in this soup, try using ground turkey to be more heart healthy, or substitute cooked turkey that is left over from the holidays.
Sweet potatoes add fiber, vitamin C, potassium, manganese, vitamin E and a variety of antioxidants. You may also use other varieties of potatoes, such as Yukon gold, which are high in vitamin C and potassium.
Kale is a powerhouse green, leafy vegetable that is high in antioxidants, fiber and a variety of vitamins. It is also a good way to get some healthy omega-3 fatty acids, which may help prevent inflammation.
Ingredients for This Recipe
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 1 pound turkey sausage, removed from casings
- 3 medium sweet potatoes (1½ pounds) chopped into ½-inch cubes
- 6 cups (48 ounces) low-sodium chicken broth
- 1 teaspoon Italian seasoning
- ¼ tsp red pepper flakes (or season to taste with fresh black pepper)
- 1 (5-ounce) package baby kale, roughly chopped (may substitute spinach or a blend)
Calories per serving: 232, Total fat 10 g, saturated fat 2 g, cholesterol 55 g, sodium 706 mg, total carbohydrate 16.5 gm, dietary fiber 3 gm, sugar 4.6 gm, protein 18 g.
Options for the Recipe
You may add a can of rinsed and drained beans. In this case, you may wish to add more broth or reduce the sausage and/or potatoes by a quarter pound.
I like to top this soup with shredded or grated Parmesan cheese and serve with crusty bread or a side of applesauce.
You may substitute turkey sausage with ground turkey or 3 cups of shredded or chopped leftover holiday turkey. If using leftover turkey, add it with the sweet potatoes.
Watch my video to get the recipe and see me cook a pot of this delicious soup. As a bonus, I created a video with a few tips that may inspire you to make homemade broth. It’s easier than you think and is a great way to use vegetable scraps from other meals. Watch here for the tips and click here for the full recipe.
After, I invite you to visit Fountain Avenue Kitchen to check out our other soup recipes.