Tuscan Kale Soup

Tuscan Kale Soup is a hearty, flavorful dish packed with nutrients and Italian flair. This low-carb recipe features tender Tuscan kale, savory sausage, and aromatic herbs, making it a perfect comforting meal.

Ingredients

• Tuscan kale - 150g
• Italian sausage (bulk) - 200g
• Olive oil - 1 tablespoon
• Garlic, minced - 2 cloves
• Onion, diced - 1 small (about 100g)
• Chicken broth - 500ml
• Parmesan cheese, grated - 30g
• Black pepper - to taste
• Salt - to taste
• Red pepper flakes - a pinch (optional)

Steps

1. Wash the Tuscan kale thoroughly, remove the stems, and chop the leaves into bite-sized pieces.
2. In a medium pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic and Italian sausage to the pot. Cook until the sausage is browned and cooked through, breaking it up with a spoon, about 5-7 minutes.
4. Pour in the chicken broth and bring the mixture to a simmer.
5. Once simmering, add the chopped Tuscan kale to the pot. Cook for about 10 minutes, or until the kale is tender.
6. Season the soup with salt, black pepper, and red pepper flakes (if using) to taste.
7. Ladle the soup into bowls, and top with grated Parmesan cheese before serving.

Nutrition

• Calories: 380
• Protein: 25 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 28 g
• Saturated Fat: 9 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins A, C, and K from kale, supporting immune function and bone health.
• High in protein and low in carbs, making it suitable for low-carb diets.

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