I know it’s August. I know Oregon just had a crazy heatwave and you probably want absolutely nothing to do with stove right now. But see, this crazy Oregonian installed this magical thing called Air Conditioning in her home last year. That calls for soup in August!
I’ve been making different versions of this soup for years. Sometimes I lean more rich, a la Olive Garden, and add cream. Sometimes I make it spicy, other times more rustic. Overall, this is one of the simplest soups you will ever make, and damn is it good.
It’s one of those dishes that feels like a hug -- a kale-filled hug. A hug for your mouth and for your insides! It’s also super easy, with only fifteen active cooking minutes and minimal chopping.
I once had a coworker stop me by the microwave to ask “What is that amazing smell????”, followed by an immediate e-mail “Hey Zoe, Can I please have that recipe?”
Why yes, sir, yes you can.
Low FODMAP Hearty Kale Sausage Soup
1lb Low FODMAP sausage, any casing removed*
2 large carrots, shredded
4 large yukon gold potatoes, skin on, diced
2tbs garlic infused olive oil
1-2 bunches kale, deveined and chopped
4 cups Low FODMAP broth**
Pinch red pepper flakes
Pinch fennel seeds
Salt and Pepper to taste
1/2c lactose free milk/cream
*I have found Italian Sausage at the local Farmers Market from a small company called Scratch Meats - it is both garlic and onion free and delicious, and allows me to omit the fennel seeds. If you don’t have access to a Low FODMAP Italian Sausage, look for breakfast sausage and add fennel seeds and extra red pepper flakes.
**I use Progresso Chicken Broth, which has been confirmed to be Low FODMAP via contact with the company. You could also use homemade!
Per serve: Calories 290, Fat 16g, Sodium 116mg, Carbs 19g, Sugars 2g, Fiber 3g, Protein 16g
Start by browning the sausage in a large soup pot on medium-high heat. Remove and drain on paper towels.
Add the garlic infused oil, shredded carrots, the red pepper flakes, a shake of salt, and a few grinds of black pepper. Let those cook for about 10 minutes on medium-low heat, stirring frequently.
Once the carrots get soft and develop some color, toss the sausage back in, along with the potatoes and the broth. Give it a good stir and then let it cook on medium-low heat for about 40 minutes, or until the potatoes are as soft as you like them.
Add the kale, and allow to cook for another 5-10 minutes with a lid on, so the kale gets nicely steamed. If you choose to make it a richer dish, now would be the time to add the milk or cream, give it a good stir and enjoy!
What are your favorite comfort foods?
Hi, I'm Zoe - a novice blogger who happened to experience IBS symptom relief following a Low FODMAP diet. I adapt recipes for a happy tongue and a happy tummy!