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Main Dishes

Kale, White Bean and Orzo Soup with Plant-Based or Turkey Sausage

October 21, 2021
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Bowl of kale and white bean soup with carrots, orzo, vegan sausage, parsley and break. Parmesan in a small bowl and parsley for garnish.

Once the weather turns colder, a collection of soup recipes is great to have on hand. Soups make for an easy one-pot, healthy dinner (and oftentimes leftovers!). This healthy kale, white bean and orzo soup is one of my favorite soups – it has tons of vegetables (including green vegetables), protein from beans and sausage (plant-based or turkey), whole wheat pasta for extra fiber and a secret ingredient which adds a ton of flavor!

What Is In Kale and White Bean Soup?

  • Carrots, onions, celery – This trifecta of ingredients is called “soffrito” in Italian or “mirepoix” in French. Soffrito is an aromatic flavor base that forms the foundation of many soups and sauces. With any soup, I typically start with this base.
  • Garlic – Use fresh garlic instead of powdered.
  • Broth – You can use chicken or vegetable broth. Always use low sodium and build your salt to taste. My favorite broth is is the Imagine Foods Low Sodium Vegetarian No-Chicken Broth.
  • Canned diced tomatoes – Again use low sodium or no sodium.
  • Whole wheat orzo – I always use whole wheat grains in my cooking for extra fiber. Whole grains are also lower on the glycemic index so they won’t as readily spike your blood sugar because they take longer to digest. Sometimes whole wheat orzo can be hard to find so in a pinch you can use substitute regular orzo. I think farro here would be great here as well! You will need to cook the pasta separately and add it to the soup.
  • White beans – Use low sodium canned or pre-cooked white beans. Any variety of white bean will work – cannellini, great northern or navy!
  • Sausage – This is a health food blog so I am recommending you use vegan sausage such as the Field Roast brand but vegan is not your thing, I recommend using turkey sausage often found at the meat counter. Read more below about my recommendations.
  • Kale – Curly kale is the most common and works best for this soup. Baby spinach is a good substitute.
  • Parmesan rind – THE SECRET INGREDIENT! Do not skip this step unless you are vegan! Read more below about cooking with the rind!

Tips for Making This Kale, White Bean and Orzo Soup

Plant-based sausage vs. Turkey Sausage

If you’ve been wanting to experiment with “meatless meals” this kale, white bean and orzo soup is a great recipe to begin with since there are so many ingredients and the sausage is really meant to complement the other flavors. I highly recommend the Field Roast Italian Garlic & Fennel plant-based sausages which are made from a blend of vital wheat gluten (which is wheat flour removed of starches), vegetables and spices (my 4 year old loves it!). You could also use the Beyond Meat sausage but this brand contains a lot more fat and I have’t attempted to cook this soup with it.

If you aren’t into “vegan” look for Italian turkey sausage in the meat case at your grocer. Whole Foods carries Italian turkey sausage in their butcher case. Remove the casing and crumble. If you decide to use turkey sausage instead of the plant-based sausage, then you will add this to the pot first and cook, remove, cook the vegetables and then add back in the cooked sausage (see notes).

Cooking with Parmesan Rind

The rind is the protective layer that develops on the outside of the cheese as it ages. Its edible but is very tough to chew and probably not enjoyable. However, Parmigiano Reggiano rinds are full of flavor and can be used to add that umami (salty) flavor to sauces, soups and stews.

You may be tempted to skip this step and just add some cheese but I highly recommend you add the rind while cooking! The parmesan rind not only adds flavor but also helps to thicken the soup. Unless you are following a vegan diet I highly recommend this step!

How to Store Kale and White Bean

As this soup sits in the fridge, the pasta may soak up some of the liquid. If you find you need more liquid add some additional broth before reheating. You may need to adjust your seasoning (salt and pepper).

Print

Kale White Bean and Orzo Soup

Print Recipe

A flavorful soup made with vegetables, tomatoes and white beans. This is an easy and filling week night meal that can be made vegetarian or vegan. Unless you adhere to a vegan diet, this recipe really gets its delicious umami flavor from the parmesan rind

  • Author: Jeannine
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings 1x

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 cup sliced carrot
  • 1 cup white or red onion
  • 2 stalks of celery, diced
  • 2 garlic cloves, minced
  • 15 oz can diced tomatoes
  • 1 15 oz can of unsalted white cannellini beans (or white navy beans)
  • 8 cups of low-sodium vegetable broth (or chicken stock)
  • 8 oz of plant-based sausage (such as Field Roast Italian) or 8 oz of turkey sausage
  • 1 cup whole wheat orzo, cooked al dente
  • 2 bay leaves
  • 1 (4 oz) Parmesan cheese rind (omit if vegan)
  • 4 cups of chopped kale (or baby spinach)
  • 1 tsp sea salt
  • 1/4 cup chopped parsley

Instructions

  • In a separate pot, cook orzo according to package directions (note, cook in salted water)
  • In a large pot or dutch oven, heat 1 tablespoon of olive oil over medium-high heat
  • Add onion, celery and carrot and 1/4 teaspoon salt; cook stirring occasionally until onion is translucent (about 5 minutes)
  • Add crumbled vegan sausage to pan and sauté until browned, about 3 minutes (see notes if using turkey sausage). Add garlic and stir. Cook for one minute.
  • Add can of diced tomatoes, vegetable stock, white beans, bay leaves and parmesan rind.
  • Bring mixture to simmer. Simmer, stirring occasionally for 15 minutes.
  • Turn off heat. Remove bay leaves and parmesan rind. Stir in kale and allow to wilt.
  • Ladle into bowls. Garnish with parsley if desired.

Notes

If you are cooking with turkey sausage, I recommend browning the sausage in the pot first. Brown until cooked through (no pink). Remove the sausage from the pan. Follow the remaining directions. Add the sausage back in once you add the tomato/stock/white beans/bay leaves and parmesan rind. 

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Hi, I’m Jeannine
Hi, I’m Jeannine

Hi, I’m Jeannine

I'm a certified health and wellness coach with a passion for cooking and photographing beautiful, colorful, healthy food. I provide healthy plant-forward recipe inspiration for those who want to look and feel their healthiest from the inside out. I'm so glad you stopped by!

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When I polled my audience a few months ago, one thing I consistently heard is that you want to eat healthier but struggle with trying to meet your nutrition needs while also trying to feed your family or partner. 

This inspired me to develop and share this FREE e-book with 5 easy, 30 minute high-protein and high-fiber recipes which are easily deconstructed into “build your own bowl” meals to suit a variety of preferences. 

Even if you don’t follow them exactly, i hope you are inspired by the approach! 

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One of the most common hormone imbalances in women may be causing your belly bloat. Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing?? Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you! Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully. #perimenopause #fitmom #agebetter #eatbeautifully
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SALSA VERDE CHICKEN SOUP
 
A soup that actually satisfies. If I’m going to eat soup I don’t want to be hungry an hour later. This makes a healthy weeknight dinner or lunch and only takes about 30 minutes of cooktime.
 
Thanks to the chicken and beans a serving of this soup has over 40 grams of protein. The beans, brown rice and veggies add over 12 grams of phyto-nutrient rich fiber which is great for your gut. The protein/high fiber combo is also great fo your blood sugar. I love to top with cilantro and avocado.

Serves 4 (about 2 hearty cups)
 
2 tablespoons of olive oil
1 cup red onion diced (about a medium red onion)
1 ½ cup of zucchini, cut into half moons (about 1 ½ medium zucchini)
3 garlic cloves minced
½ teaspoon oregano
2 cups mild or medium salsa verde
1 can of low sodium black beans, drained
4 cups of low sodium chicken broth
1 ½ pound shredded chicken
2 cups of brown rice (I used frozen)
1 teaspoon salt, more to taste
2 cups of baby spinach
1 tablespoon of lime juice
Garnish: cilantro, avocado and lime juice
 
Heat the olive oil in a large pot over medium heat. Add the onion and zucchini. Cook for 5 minutes and then add the garlic and oregano. Cook for another minute.

Add the salsa verde, black beans and broth. Bring to a boil and then turn to simmer for 15 minutes.

After 15 minutes add the brown rice, and shredded chicken. Cook for 5 more minutes. Stir in baby spinach and lime juice.
Serve with cilantro, avocado and a squeeze of lime.
 
Follow @eatbeautifullyblog for healthy recipes, nutrition and wellness advice to help you age better and more beautifully.

#eatbeautifully #agebetter #healthyrecipes #fitmom
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SALSA VERDE CHICKEN SOUP A soup that actually satisfies. If I’m going to eat soup I don’t want to be hungry an hour later. This makes a healthy weeknight dinner or lunch and only takes about 30 minutes of cooktime. Thanks to the chicken and beans a serving of this soup has over 40 grams of protein. The beans, brown rice and veggies add over 12 grams of phyto-nutrient rich fiber which is great for your gut. The protein/high fiber combo is also great fo your blood sugar. I love to top with cilantro and avocado. Serves 4 (about 2 hearty cups) 2 tablespoons of olive oil 1 cup red onion diced (about a medium red onion) 1 ½ cup of zucchini, cut into half moons (about 1 ½ medium zucchini) 3 garlic cloves minced ½ teaspoon oregano 2 cups mild or medium salsa verde 1 can of low sodium black beans, drained 4 cups of low sodium chicken broth 1 ½ pound shredded chicken 2 cups of brown rice (I used frozen) 1 teaspoon salt, more to taste 2 cups of baby spinach 1 tablespoon of lime juice Garnish: cilantro, avocado and lime juice Heat the olive oil in a large pot over medium heat. Add the onion and zucchini. Cook for 5 minutes and then add the garlic and oregano. Cook for another minute. Add the salsa verde, black beans and broth. Bring to a boil and then turn to simmer for 15 minutes. After 15 minutes add the brown rice, and shredded chicken. Cook for 5 more minutes. Stir in baby spinach and lime juice. Serve with cilantro, avocado and a squeeze of lime. Follow @eatbeautifullyblog for healthy recipes, nutrition and wellness advice to help you age better and more beautifully. #eatbeautifully #agebetter #healthyrecipes #fitmom
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