Sausage, Kale, and Butternut Squash Soup

Warm up with a steaming-hot bowl of this nutrient-packed soup.

Recipe: How to Make Sausage, Kale, and Butternut Squash Soup
 Courtesy Image

Between the green leafy kale and bright orange butternut squash, you’ll be getting a ton of antioxidants and iron to help keep your body healthy. Choose a lean sausage for the soup to help keep calories, sodium, and saturated fat in check.

Nutrition (per 1 cup serving)

Calories: 100; protein: 7.7g; fat: 2.3g; carbs: 13.4g; sugar: 1.7g

Recipe and photo by Kaleigh McMordie, M.C.N., R.D.N., L.D., food and nutrition blogger at Lively Table.

Prep time

15 min.

Cook time

25 min.

  • 1/2 lb lean sausage of choice, casing removed (if there is one)
  • 2 stalks celery, chopped
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1/2 large butternut squash, peeled and cubed
  • 1 to 1 1/2 cups cooked white beans or chickpeas
  • 1 bunch kale, chopped
  • 3 cups broth, beef or vegetable
  • 1 cup water
  • 2 tsp fresh thyme leaves, or 1 tsp dried
  • Black pepper, to taste

In a large heavy-bottomed pot over medium heat, brown sausage. Drain, and set aside.  

In same pot, without wiping out, add celery, onion, garlic, and squash. Cook until fragrant and semi-soft.  

Add broth, water, thyme, and pepper. Let simmer until squash is cooked through, about 10 minutes.  

Add beans or chickpeas and kale, and let simmer until beans are warmed through and kale is wilted, about 5-10 more minutes. Serve hot.