Cannellini Bean, Fennel, Sausage and Baby Kale Soup with Orzo Pasta
Soup, the ultimate comfort food is one of my favorite foods to create. I find it is a staple food any time of the year and I like to experiment with various ingredients that compliment each other.
I always have on hand various beans and a fridge full of fresh seasonal veggies. With that I can always make some type of comforting soup. This time I was in the mood for a white bean soup and some form of meat. Now if you want to make this vegetarian or vegan just omit the sausage and substitute vegetable stock for the chicken stock, it's that simple. Just squeeze a little fresh lemon juice into the soup to release the benefits of the beans. As you need some form of vitamin C to activate the nutrients from beans.
You may also use whatever small pasta you have in your pantry, but I used orzo. Just make sure you prepare the pasta separate from the soup or you'll have overblown gooey pasta in your soup, and that is not what you want in your soup.
Cannellini beans are one of my favorite beans. They are so creamy, delicious, mild tasting and packed with nutrients such as fiber, protein, and carbohydrates. They are low in fat and cholesterol and they are also a good source of folate, iron, magnesium, calcium, and vitamin C.
Fennel, with its' mild licorice taste adds just the right amount of that "hmmm, what's that yummy taste" in the soup flavor that helps improve heart health, may suppress appetite, reduces inflammation and provides anticancer effects.
Baby Kale is packed with vitamins A, C, ( great for your skin)and K1, as well as calcium and iron. It also contains antioxidants, beta-carotene, and fiber.
So I hope you try this recipe and please provide me with your comments as I love to hear from you. And as always, Enjoy!
Equipment
- Medium pot
- large stock pot
- Slotted spoon
- Wooden Spoon
Ingredients
- 1 cup dry orzo pasta
- 1 tablespoon olive oil
- 1 pound sweet Italian sausage meat (out of casing)
- 1 medium yellow onion, peeled and chopped
- 1 small fennel bulb, chopped
- 4 cloves garlic, peeled and finely chopped
- 5 ounces fresh organic baby kale
- 6 cups low sodium chicken stock
- 15.5 ounce cannellini beans, drained and rinsed
- Parmesan cheese
Instructions
- In a medium pot, prepare the pasta as per package directions and set aside.
- In a large stock pot, over medium high heat, heat 1 tablespoon olive oil. Add in the sweet Italian sausage meat and break up with a flat wooden spoon. Keep mixing and breaking up the meat until fully cooked and browned, about 10 minutes. Turn off the heat. Remove the meat using a slotted spoon and set aside.
- Turn the heat back to a medium heat and add in the onion and fennel. Cook for about 3 minutes. Add in the garlic and cook for another 30 seconds.
- Add in the kale and press down with the wooden spoon. Cover for about 2 minutes. Remove lid and stir. The kale should be welted.
- Add in the stock, cannellini beans and the cooked sausage. Bring to a boil, then lower heat to a simmer. Partially cover the pot and simmer for 10 minutes. Serve with the cooked pasta, grated parmesan cheese and Enjoy!
Tried this recipe?Let us know how it was!