Traditional sausage kale soup is so delicious and satisfying...
BUT
It's pretty low in protein.
Sausage in general has about 2-3 times the fat to protein, meaning you won't likely get enough protein if you rely entirely on sausage to get you there.
And if you're working toward a weight loss or body recomposition goal, then hitting your daily protein needs is crucial for success.
So I reimagined the traditional sausage variety into a higher protein soup that works much better for body recomposition goals.
Plus it's super satiating and tastes so dang good.
Scroll down for the recipe!
Ingredient Highlights:
Ground Beef
Ground beef (or turkey, or chicken, or tempeh, for that matter) is significantly higher in protein than sausage. It's also rated by researchers as one of the healthiest foods you can eat due to it's impressive nutrient breakdown.
Because of this simple swap, my version of kale soup comes in at nearly 50 grams of protein per serving!
Bone Broth
Bone broth is rich in important amino acids like glycine. When you pair bone broth with complete proteins, like ground beef, it helps to boost the overall satiety of the meal even further which is helpful for reducing cravings and hunger.
I used Kettle & Fire's Chicken Bone Broth for this recipe. You can get it HERE for 20% off using code AUTUMNBATES at checkout.
Seasonings
Most sausage soups don't add additional seasonings because sausage comes prepackaged with it (literally). So to make this soup have a similar flavor profile, I've added back in the seasonings in the form of dried basil, oregano, garlic powder, onion powder and chili flakes.
High Protein Sweet Potato Kale Soup
Serves 4
Ingredients:
3 slices bacon, cut into bite sized pieces (or use 1 tablespoon olive oil for a plant-based swap)
1 1/4 pounds ground beef, chicken or turkey (or crumbled tempeh for a plant-based swap)
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1/4 teaspoon crushed chili flakes
1 yellow onion, diced
4 cloves garlic, minced
2 medium sweet potatoes, peeled and cubed
6 cups bone broth (or veggie broth for a plant-based swap)
1/2 cup heavy cream (or coconut cream for a plant-based swap)
4 cups finely chopped kale
Salt
Optional shredded parmesan or nutritional yeast to top
In a dutch oven over medium heat, add the bacon. Cook until crispy, then remove from the dutch oven and place on the plate. Leave behind the reserved fat. If using olive oil, just add olive oil and go to step 2.
Add the ground meat or tempeh, garlic powder, oregano, basil, onion powder, chili flakes and a heavy pinch of salt. Sauté until full browned. Transfer to a plate with the bacon once cooked.
Add the onion, garlic and a heavy pinch of salt to the dutch oven. Sauté until softened, about 5 minutes.
Add the sweet potatoes, broth and cooked meat back to the dutch oven. Bring to a boil and reduce to a simmer for 15-20 minutes, or until the sweet potato is fork tender.
Add the cream and kale and stir into the soup. Cook for another 5 minutes.
Optional to serve with shredded parmesan or nutritional yeast on top.
Want even MORE delicious and simple meals to support your weight loss and wellness goals?
Head over HERE to start your journey!
❤️,
Autumn
Autumn Elle Nutrition
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