Rich and Creamy Keto Tuscan Kale Soup
This Keto Tuscan Kale Soup is a luxurious blend of spicy Italian sausage, tender kale, and a velvety, herb-infused broth. Sun-dried tomatoes lend a touch of natural sweetness, while a hint of red pepper adds subtle heat. Perfect for cozy evenings or meal prep, this soup is packed with flavor, low in carbs, and designed to keep you satisfied while staying in ketosis.
Equipment
- Large Dutch Oven or Soup Pot Ideal for evenly cooking and simmering the soup.
- Wooden Spoon or Heat-Resistant Spatula For stirring and breaking up the sausage while cooking.
- Chef’s Knife Essential for chopping onions, kale, and sun-dried tomatoes.
- Cutting Board A sturdy surface for preparing all the vegetables and herbs.
- Measuring Cups and Spoons To accurately measure liquids, spices, and other ingredients.
- Fine-Mesh Strainer Optional, for rinsing kale or draining excess grease from the sausage.
- Ladle For serving the soup with ease.
Ingredients
Proteins
- 1 lb Mild Italian Sausage
- 1 lb Hot Italian Sausage
Vegetables
- 1 Large Onion Chopped
- 4 Cups Kale chopped and blanched
- 1/2 Cup Sun-Dried Tomatoes julienned packed in oil drained
Liquids
- 6 Cups Chicken Bone Broth Kettle & Fire recommended
- 1 Cup Heavy Cream room temperature
- 1/4 Cup Dry White Wine or Sherry optional for richness
Seasonings and Aromatics
- 1 parmesan rind optional for depth of flavor
- 1 tsp Dried Oregano
- 1 tsp Dried Thyme
- 1/2 tsp Red Pepper Flakes
- 1/4 tsp Cayenne Pepper optional for heat
- 1 Bay Leaf
- Salt and freshly cracked black pepper to taste
For Cooking
- 1 tbsp olive oil or butter, for sautéing
Instructions
Prepare the Ingredients
- Heat 1tbsp olive oil or butter in a large Dutch oven or soup pot over medium heat, this will prevent the sausage from sticking and create a flavorful base.
- Add 1lb mild Italian sausage and 1lb hot Italian sausage to the pot, breaking it apart with a wooden spoon as it cooks. Stir occasionally for 8-10 minutes until fully browned and cooked through. Remove the sausage from the pot with a slotted spoon and set it aside on a plate lined with paper towels to drain excess grease.
- While the sausage is cooking, chop 1 large onion into small, even pieces for even cooking and flavor distribution.
Build the Flavor Base
- In the same pot with the remaining sausage drippings, add the chopped onion. Sauté over medium heat for 3-4 minutes, stirring often until the onion becomes soft and translucent.
- Add 1/2cup sun-dried tomatoes to the pot. If your sun-dried tomatoes are packed in oil, pat them dry with a paper towel to avoid excess oil in the soup. Stir and cook for another 1-2 minutes to enhance their sweetness.
- Sprinkle 1tsp dried oregano, 1tsp dried thyme, 1/2tsp red pepper flakes, and 1/4tsp cayenne pepper into the pot. Stir well to coat the onions and sun-dried tomatoes with the spices, allowing the aromatics to bloom for 30 seconds.
Simmer the Soup
- Pour in 6cups chicken bone broth to deglaze the pot, scraping up any browned bits from the bottom for extra flavor. Add the reserved cooked sausage back into the pot.
- Drop in 1 parmesan rind and 1 bay leaf, which will infuse the broth with depth and complexity as the soup simmers.
- Bring the soup to a gentle boil over medium-high heat, then reduce the heat to low and cover the pot. Let it simmer for 15 minutes, stirring occasionally.
Prepare the Kale
- While the soup simmers, prepare 4cups kale. Remove the thick stems by holding the base of each leaf and pulling the leafy part away. Chop the leaves into bite-sized pieces. To blanch, bring a small pot of water to a boil, add the kale, and cook for 1 minute. Drain and immediately plunge the kale into ice water to stop the cooking process. This keeps the kale tender and bright green.
Finish the Soup
- After 15 minutes, remove the bay leaf and parmesan rind from the pot and discard them.
- Stir in the blanched kale and 1cup heavy cream. Reduce the heat to low and allow the soup to simmer for an additional 5 minutes.
- Taste the soup and adjust the seasoning with salt and freshly cracked black pepper as needed.
Serve and Enjoy
- Ladle the soup into bowls, ensuring each serving has plenty of sausage, kale, and broth.
- Garnish with freshly grated parmesan cheese for an extra touch of flavor.
- Serve immediately and enjoy this hearty, keto-friendly meal!
Notes
- Customizing the Heat: If you prefer a milder soup, you can use all mild Italian sausage or reduce the amount of red pepper flakes and cayenne pepper. For spice lovers, consider adding a pinch more cayenne or even a dash of hot sauce when serving.
- Parmesan Rind Bonus: Don’t skip the parmesan rind if you have it! It infuses the soup with a deep, nutty flavor that’s hard to replicate. You can find parmesan rinds at specialty stores or ask for them at your local deli.
- Why Blanch Kale: Blanching kale helps maintain its vibrant color and removes any bitterness, making it tender and perfect for soups. If you’re short on time, you can skip this step, but it adds a nice touch.
- Meal Prep Friendly: This soup tastes even better the next day as the flavors continue to meld. Store in an airtight container in the fridge for up to 4 days or freeze for up to 2 months. Reheat gently on the stove to avoid breaking the cream.
- Fun Fact: Kale has been cultivated for over 2,000 years and was a staple in ancient Roman diets. Today, it’s considered a superfood for its impressive nutritional profile, boasting high levels of vitamins A, C, and K.
Nutrition
Serving: 1.5CupsCalories: 425kcalCarbohydrates: 7gProtein: 21gFat: 35gSaturated Fat: 15gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gCholesterol: 110mgSodium: 920mgPotassium: 560mgFiber: 2gSugar: 3gVitamin A: 4000IUVitamin C: 30mgCalcium: 120mgIron: 2.5mg
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