Warm and hearty, Italian inspired Sausage & Kale Soup – all made in one pot in about 30 minutes. Gluten Free + Low Carb + Whole30 Option
Originally posted 7 October 2015 – Updated with improved photos, recipe and tips 23 September 2019
Sausage and Kale Soup
This soup is packed full of hearty sausage pieces and good-for-you veggies! Instead of dairy milk we use 1 cup of unsweetened coconut milk to add an extra layer of creaminess that gives off just a slight hint of coconut. If you’re not of fan of coconut feel free to just use more chicken stock for a lighter, brothy-er and equally delicious soup!
Cookings Tips & Suggestions
- Make Paleo/Whole30 friendly – this really just comes down to what type of sausage you use. Make sure to look for sugar/nitrate free sausage. If you can’t find any suitable sausage options you can always use pork mince and add a few Italian herbs like oregano, fennel seed and red chili flakes. You’ll also probably need to increase the amount of salt later.
- Freeze for later: Since coconut milk tends to separate when frozen ditch the milk and just use 6 cups of chicken stock. Let the soup cool completely and then transfer to a freezer safe container.
- To Thaw: Transfer the soup to fridge and let it thaw in there overnight. Once thawed reheat on the stove top or microwave until it’s piping hot.
- Make sure to drain the oil from the sausages after you cook them. The first time I made this I thought I could just use the oil from the sausage to cook the veg. I ended up with a very oil soup that needed to be skimmed later.
- Bulk it out. If you don’t need this soup to paleo or low carb go ahead and add a can of white beans or diced potato to the soup for a little more protein and fibre.
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Sausage and Kale Soup
Warm & hearty Italian inspired Sausage & Kale Soup - all made in one pot in about 30 minutes.
Ingredients
- 1 pound Italian sausage with the casing removed
- 1 tablespoon (15 ml) olive oil
- 1 large white onion, diced
- 3 large stalks celery, diced
- 2 large carrots peeled and diced
- 4 garlic cloves, minced
- 1 bay leaf
- 1 tsp dried thyme
- 1 bunch kale, stems removed and chopped into bite sized pieces
- 5 cups (1.2L) chicken stock
- 1 cup (240 ml) full fat unsweetened coconut milk (or another cup of chicken stock)
- 1 small handful fresh parsley chopped
- salt and pepper to taste
Instructions
- Warm a large pot over a medium-high heat. Add the sausage and cook. Use a wooden spoon to break up the sausage into smaller pieces. Cook until browned.
- Remove the sausage from the pot and set aside. Drain the oil from the pot and then put the pot back on the heat and add the olive oil.
- Add the chopped onion, celery, carrot, garlic, bay lead and thyme and cook about 7 minutes to soften the veggies. Make sure to stir everything around to prevent the garlic and onion from overcooking.
- Add the kale pieces and cook another couple of minutes until wilted.
- Pour the chicken stock and coconut milk into your pot, covering the veggies. Add the cooked sausage as well. Bring the soup to a boil and then reduce down to a simmer. Let cook, uncovered for 15 minutes.
- Stir in the parsley. Taste the soup and season with salt and pepper as you see fit. The amount of salt you use will vary depending on how salty your stock is.
- For a little added brightness squeeze some fresh lemon juice or add a splash of dry white wine.
Jen says
Hi ! At what point do you recommend adding the sausage back in ?
Sarah Nevins says
Sorry about that Jen! I recently fixed a type in the recipe and I think I somehow ended up accidentally deleting that bit as well! Thanks so much for pointing it out to me! The sausage should be added along with the stock and coconut milk.
Donna in Inwood says
I’m confused. This looks like a lovely recipe and I want to make it this weekend, but I can’t tell if you’re instructing us to buy sausage LINKS or ground sausage.
At one point you say to remove the casings from the sausage — this makes it sound like links. But at another point you say an appropriate substitute would be pork mince — this makes it sound like ground sausage.
Can you clarify for me? Is the idea here to buy links, tear off the casings and then break up the links into bite-size pieces?
many thanks.
Sarah Nevins says
Hi Donna! Either links or sausage meat will work. I use sausage links with the casings removed but you can use sausage meat which is just sausage without the casing. Keep in mind that sausage meat is not the same thing as pork mince or ground pork.
The recommendation for using pork mince is meant for people following a strict whole30 diet where they’re have to look out for nitrates or hidden sugars.
I hope that helps clarify!
Patricia @ Grab a Plate says
After a loooooong Arizona summer, I cannot wait to pull out the sweaters! This is a lovely soup, and I love the combo of sausage and kale (I eat it in a lot of different dishes). This is a wonderful soup that I’ll make soon!
Sarah says
I know what that’s like! Thanks for stopping by Patricia!
Cat says
Hi, Sarah! This soup sounds amazing, and now I want soup, but I don’t have kale right now 🙁 I will follow your advice and give a clean to the fridge, we’ll see what’s coming out!
You photos are very beautiful!
I’m happy you live in England, finally someone from Europe! I was starting to feel a bit lonely, sometimes it seems like everyone who has a food blog is based in America or Canada!
Anyway, you have a beautiful blog with very useful recipes!
Have a nice day,
Cat
Sarah says
Hi Cat!
Thank you so much! Even without the kale I think it’d make a great soup, but it is a good excuse to clean out the fridge too:)
I so know what you mean about feeling a bit lonely! I always hear about these great food blog conferences/ get togethers, but of course they’re usually all in America. I’m lucky to have found a couple other people who are also based in Europe and it’s been great getting to know people and share stories with. I don’t know if you’ve already seen it, but there is a great group on Facebook called Food Blogger Central that you can join and there are a TON of bloggers from all over. I’ve really enjoyed that group as a whole because it’s also been great for building my blog as well. Here’s a link if you’re interested in joining it. You might feel a little less lonely: https://www.facebook.com/groups/foodbloggerscentral/
All that's Jas says
Sounds and looks amazing. I love your soup bowls!!! Thanks for linking up with Thursday Favorite Things! Hope you’ll join us again this week.
Sarah says
Thank’s Jas! My pleasure 🙂
swathi says
Delicious soup, great for dinner, thanks for sharing with Hearth and soul blog hop, pinning and featuring on this week’s hop,
Sarah says
Thanks you so much!
Miz Helen says
Your Sausage and Kale Soup looks delicious we will just love it! Hope you are having a great weekend and thanks so much for sharing with Full Plate Thursday.
Come Back Soon!
Miz Helen
Sarah says
Thanks, Miz! I hope you had a fantastic weekend too!
Kaila (GF Life 24/7) says
It was so great to find your blog through Gluten Free Fridays at Vegetarian Mama! I must admit that I’ve already pulled out the onesie pajamas, so you’re certainly not too early for fuzzy slippers. Ginger is one of my favorite flavors, so I’m glad it made it into your soup. In fact, this looks like a soup that I would truly enjoy. I pretty much survive off soups from November through March, so I may have to give this recipe a try. Hope you’re enjoying a beautiful weekend! 😀
Sarah says
Thanks, Kaila! I’m with you – soups nonstop till the spring is perfectly fine by me 🙂
Gabriel @ The Dinner Special podcast says
This looks like the perfect soup for the season! And I love how you put it, soups are really delicious and everything but they’re also an awesome way to use up the bits and pieces left in the fridge. This with some crusty bread – it really is the perfect meal.
Sarah says
Right?! The fridge gets a good cleaning and dinner is delicious – it’s amazing! Thanks, Gabriel 🙂
Ann says
This recipe looks so yummy, can’t wait to try your Kale soup!! Thanks for sharing. If you like to taste the world, you should try Kitchen Trotter http://www.kitchentrotter.co.uk/. With a different country featured each month in the Kitchen Trotter kit, you will have the opportunity to discover and try your hand at cuisines from all around the world 🙂
Sarah says
Thanks, Ann – I’ll check it out!