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Kale and Roasted Sweet Potato Soup with Chicken Sausage

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
 
One serving costs about $2.89 One serving costs about $2.89

$2.89 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,gluten-free,dairy-free,healthy,paleo,primal,gluten free,dairy free,paleolithic,primal lunch,soup,main course,main dish,dinner
spoonacular Score:88%

Spoonacular Score: 88%

 

You can never have too many main course recipes, so give Kale and Roasted Sweet Potato Soup with Chicken Sausage a try. Watching your figure? This gluten free, dairy free, paleolithic, and primal recipe has 453 calories, 23g of protein, and 15g of fat per serving. This recipe serves 4. For $2.89 per serving, this recipe covers 35% of your daily requirements of vitamins and minerals. It is brought to you by Foodista. Head to the store and pick up chili flakes, onion, kale, and a few other things to make it today. From preparation to the plate, this recipe takes roughly roughly 45 minutes. Not a lot of people made this recipe, and 2 would say it hit the spot. It is perfect for Autumn. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is great. Similar recipes are Sweet Potato, Sausage & Kale Soup, One Pot Kale, Sweet Potato, and Sausage Soup, and Turkey Sausage, Kale and Sweet Potato Soup.

Ingredients

Servings:
3 medium
3 medium sweet potatoes
sweet potatoes
1 medium
1 medium yellow onion
yellow onion
5 cups
5 cups kale
kale
0.33 cups
0.33 cups mushrooms
mushrooms
6 oz
6 oz chicken sausage
chicken sausage
6 cups
6 cups chicken stock
chicken stock
1 clove
1 clove garlic
garlic
0.5 tsps
0.5 tsps dried thyme
dried thyme
0.5 tsps
0.5 tsps ground coriander
ground coriander
0.25 tsps
0.25 tsps chili flakes
chili flakes
some
some sea salt
sea salt
some
some black bell pepper
black bell pepper
some
some olive oil
olive oil
3 medium sweet potatoes
3 medium
sweet potatoes
1 medium yellow onion
1 medium
yellow onion
5 cups kale
5 cups
kale
0.33 cups mushrooms
0.33 cups
mushrooms
6 oz chicken sausage
6 oz
chicken sausage
6 cups chicken stock
6 cups
chicken stock
1 clove garlic
1 clove
garlic
0.5 tsps dried thyme
0.5 tsps
dried thyme
0.5 tsps ground coriander
0.5 tsps
ground coriander
0.25 tsps chili flakes
0.25 tsps
chili flakes
some sea salt
some
sea salt
some black bell pepper
some
black bell pepper
some olive oil
some
olive oil

Equipment

baking pan
baking pan
dutch oven
dutch oven
oven
oven
baking pan
baking pan
dutch oven
dutch oven
oven
oven


Instructions

Place cubed sweet potatoes in a baking pan or dish. Season with salt and pepper and coat with olive oil. Bake for 20 25 minutes, until soft. Remove from oven and set aside. In a dutch oven over medium heat, warm some olive oil. Cook the chicken sausage until just browned. Add in onion and mushrooms and cook for about 3 5 minutes, until softened. Add in garlic, thyme, coriander, some sea salt and black pepper. Stir in and cook for about 1 minute. Pour in chicken stock and bring to a boil. Reduce heat and simmer for about 5 10 minutes. Add in roasted sweet potatoes and kale. Push the kale down into the soup so its submerged. Cook for about 3 5 minutes, until bright green and tender.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.89
Ingredient
3 mediums sweet potatoes
1 medium yellow onion
5 cups kale
⅓ cups mushrooms
6 ounces chicken sausage
6 cups chicken stock
1 clove garlic
½ teaspoons dried thyme
½ teaspoons ground coriander
¼ teaspoons chili flakes
some black bell pepper
some olive oil
Price
$2.26
$0.24
$1.48
$0.18
$2.00
$4.63
$0.07
$0.08
$0.06
$0.03
$0.37
$0.17
$11.57

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You might have heard that you should never wash mushrooms. Before you spend your precious time wiping down mushroom after mushroom with a towel, you should probably know that this is mostly a myth. While mushrooms can absorb a little water if you soak them long enough, the amount absorbed from a quick wash is not going to have much of an impact on your dish.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

Green Tips

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
453 Calories
22g Protein
14g Total Fat
60g Carbs
81% Health Score
Limit These
Calories
453
23%

Fat
14g
23%

  Saturated Fat
3g
19%

Carbohydrates
60g
20%

  Sugar
15g
17%

Cholesterol
40mg
14%

Sodium
1127mg
49%

Get Enough Of These
Protein
22g
45%

Vitamin A
33200IU
664%

Vitamin K
599µg
571%

Vitamin C
132mg
160%

Copper
1mg
88%

Manganese
1mg
54%

Vitamin B6
0.91mg
45%

Potassium
1474mg
42%

Vitamin B3
8mg
40%

Vitamin B2
0.58mg
34%

Phosphorus
276mg
28%

Magnesium
103mg
26%

Vitamin B1
0.38mg
26%

Fiber
6g
25%

Iron
3mg
21%

Calcium
201mg
20%

Folate
78µg
20%

Vitamin B5
1mg
17%

Selenium
10µg
15%

Zinc
1mg
11%

Vitamin E
1mg
9%

covered percent of daily need

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