Olive Garden-Inspired Tuscan Kale and White Bean Fennel Soup

• nutrition focus

  What does this food offer in terms of nutrients and physical nourishment?

  Protein (cream, beans, sausage)

  Carbohydrates (kale, potato, cream)

  Fat (olive oil, cream, sausage)

  Fiber (beans, potato skin, kale)

  Other (kale and potatoes contribute vitamin C; sausage and beans provide iron and other trace minerals)

• satisfaction factor

  What does this food offer in terms of mental satisfaction through flavor, texture, and experience?

  Warm/cozy

  Earthy

  Savory

  Chunky

  Tender

  Rich

  Spicy

  Salty

When most people think of kale, they probably think of bitter green juices, dry salads, and flakey fake chips. And while kale can certainly be all those things, it can also be so much more when given a little love! Think of it as your really misunderstood co-worker who seems really rude at first but it turns out she is just shy and needs a little coaxing out of her shell. Trust me, you and kale can be BFFs in no time if you give her a chance and make this soup!

Kale is one of my favorite leafy green vegetables because I’ve learned how to prepare it in ways that make it’s flavor and texture palatable. When eaten raw, I typically massage it to break down the fiber and pair it with citrus or vinegar to cut the bitterness. I also love sautéing it in some butter and garlic and adding it to soups like in this recipe.

Kale is a hearty winter vegetable high in vitamin C, vitamin K, vitamin A, as well as many essential minerals. It’s also a great source of fiber! Vitamin A and K are fat soluble vitamins meaning they must be accompanied by fat in order to be absorbed and used by the body. For this reason, I’m always sure to cook it in butter or olive oil and use a dressing on kale salads (You can learn more about fats and fat soluble vitamins in my Intro to Dietary Fats post).

This recipe is inspired by Olive Garden’s Zuppa Toscana soup. It’s the perfect blend of creamy and hearty and is plant focused making it a great way to enjoy your vegetables in during the wintertime! This recipe is sort of a choose your own adventure — you can do a vegetarian version with just beans, a meat version with sausage, or a little bit of both which is my favorite way to enjoy it. And when I’m not craving meat but want savory sausage flavor, the vegetarian version of this soup delivers because of the seasonings added. The Italian herbs, red pepper flakes, and fennel seeds mimic the classic sausage flavor really well. And whether you’re using just beans or adding meat, a warm bowl of this cozy soup is both satisfying and filling!

Allergens: Dairy (optional)

Servings: 4-6

Prep time: 15 minutes

Cook time: 50 minutes

Total time: 65 minutes

Ingredients:

1 quart vegetable broth

1/4 cup milk of choice (for dairy, I prefer using cream or half and half)

1 lb ground pork sausage (I prefer using plain pork and adding my own spices but you could use hot italian or sub turkey sausage, if that’s more your palate!)

and/or

1 can white beans either Great Northern or Cannellini, drained and rinsed

1 bunch of Tuscan kale, chopped into strips (also known as Dinosaur or Lacinato)*

1 russet potato, diced into 1/4” cubes (I prefer to leave the skin on for added fiber and texture, but you do you!)

1 small yellow onion, diced

3 cloves garlic, minced

2 tbsp olive oil

1 1/2 tsp fennel seeds

1 tsp Italian herb seasoning blend

1/2 tsp red pepper flakes (can be adjusted based on spice preference)

Salt and pepper to taste

Optional:

Grated parmesan cheese for topping

*If you can’t find this variety of kale, the traditional curly kale will work too!

Directions:

1. In a large stock pot (4 quarts), heat olive oil over medium heat.

2. Add onions, season with salt and pepper, and cook until translucent.

3. Add garlic and red pepper flakes (if using) and cook for another 2-3 minutes.

4. Add in ground sausage (or skip this step if just doing a vegetarian version), break it up and allow it to brown.

5. Add broth, potatoes, beans, fennel seeds, and Italian seasoning. Heat until broth begins to bubble, then reduce heat to simmer and cover. Cook for 30-40 minutes or until potatoes are fork tender (can be penetrated easily by fork but not disintegrating).

6. Remove from heat. Stir in milk and add kale. Cover and let sit until kale wilts.

7. Serve hot. Leftovers can be stored in an airtight container in the fridge for up to 1 week.

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