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Soup is a quick, hot meal that offers plenty of health benefits:

  • High source of fluids and minerals which keeps your body hydrated and functioning well.
  • Preserves its nutritional value. Veggies and spices used to prepare soups are generally full of vitamins and antioxidants which have anti-inflammatory properties.
  • Full of healthy fiber
  • Rich in taste
  • Provides a sense of fullness, satiety while keeping a low-calorie intake

TIPS: Throw a variety of ingredients into a slow cooker in the morning before you leave for work or school and return home to a delicious meal in the evening. You can even use up leftovers in a soup pot and create new variations of your favorite recipes, since soup tends to lend itself to experimentation.

Jenny Spaulding RN, CDCES


Spicy Sausage Kale Bean Soup


1 lb Italian pork sausage meat, crumbled

1/2 medium onion, chopped

3 garlic cloves

1 carton of chicken broth (32 oz)

2 cups heavy cream

1 can cannellini beans, rinsed and drained (14 oz)

2 sweet potatoes, peeled and cubed

1 bunch of kale, coarsely chopped

Rustic bread, for serving

Serves 6 to 8.



1. In a large Dutch oven over medium heat, cook sausage, onion and garlic for 5 minutes, or until onion has softened and sausage is browned. Remove any excess fat drippings.

2. Add chicken broth, heavy cream, cannellini beans and sweet potatoes. Cover pot and bring soup to a boil.

3. Reduce heat to low and simmer for 15 minutes.

4. Stir in kale and cook for 5 more minutes, still covered.

5. Serve each bowl of soup with a slice of rustic bread.

Serves 6 to 8.


Nutritional Information

Calories: 670
Fat: 53g
Cholesterol: 165mg
Sodium: 1080mg
Total Carbohydrates: 29g
Dietary Fiber: 7g
Sugars: 6g
Protein: 20g