Kale and chicken sausage soup

This soup is hearty and nutritionally balanced enough to be a meal on its own. So, once it’s thawed, you have dinner on the table in no time. Pair it with a simple green salad to round out the meal.

Makes 6 servings / Prep time: 10 minutes / Total time: 20 minutes


  • 1½ tablespoons extra-virgin olive oil
  • 1 pound pre-cooked chicken sausage (such as Applegate Farms)
  • 1½ cups chopped yellow onion
  • 6 garlic cloves, minced
  • 6 cups water
  • 3 cups low-sodium chicken broth or homemade chicken stock
  • 1 teaspoon kosher salt
  • 3 pounds Yukon Gold potatoes, cut into ½-inch pieces
  • 6 cups kale, stems removed, leaves coarsely chopped
  • 1½ tablespoons apple cider vinegar
  • ¼ teaspoon red pepper flakes (optional)
  • ¼ teaspoon freshly ground black pepper


  1. Heat the oil in a soup pot or Dutch oven over medium heat. Add the sausage and cook, rotating, until the skin is browned all over, about 7 minutes.
  2. Remove from the pot and set aside. Once the sausage is cool enough to handle, cut into slices. 
  3. Add the onion to the same pot and cook until translucent, about 5 minutes. 
  4. Add the garlic and cook until fragrant, about 1 minute. Add the water, broth, and salt and bring to a boil.
  5. Add the potatoes, kale, sausage, vinegar, and red pepper flakes and reduce to a simmer, cover, and cook over medium-low heat until the potatoes are fork-tender, about 9 minutes more. (If you plan to freeze the soup, undercook the potatoes slightly; see freezing directions.) Season with black pepper.

Freezing directions

  1. Freezing soup: Remove the pot from the heat and let the soup cool slightly, about 30 minutes. 
  2. Portion the soup into containers based on the number of servings you plan to thaw at once. 
  3. Leave at least an inch of room at the top of the container for the liquid to expand. 
  4. Write the date on the container and store for up to 3 months. 

Per serving: 368 calories, 24 g protein, 51 g carbohydrates, 6 g fiber, 7 g total sugar, 10 g fat, 2 g saturated fat, 751 mg sodium, 1535 mg potassium (44% DV), 143 mg calcium (14% DV), 87 mg magnesium (22% DV), 0.12 mcg B12 (2% DV), 0.664 mg B6 (33% DV), 4 mg iron (20% DV)

About the book:

Healthy, Happy Pregnancy Cookbook is the perfect guide for pregnant women. Full of humor, heart, and wisdom, it promotes clean eating and the idea that using food as medicine is the best remedy for dealing with the symptoms that occur most during pregnancy—such as swollen ankles, bloating, and more.

From HEALTHY, HAPPY PREGNANCY COOKBOOK. Copyright © 2016 by Stephanie Clarke and Willow Jarosh. Reprinted with permission of Atria Books, a Division of Simon & Schuster, Inc.

Related Topics

Get the Ovia Pregnancy app
Get our app at the Apple App Store Get our app at the Apple App Store Get our app at the Google Play Store Get our app at the Google Play Store