Vegan Sausage, Kale & White Bean Soup

This hearty soup layers cancer-fighting nutrients in every spoonful: kale delivers antioxidants like vitamin C, beta-carotene, and sulforaphane; white beans bring plant-based protein and fiber that support a healthy gut; and garlic and onions provide protective phytochemicals linked to reduced cancer risk. The addition of plant-based sausage adds satisfying protein and depth of flavor, making this dish both nourishing and dynamic. Versatile and adaptable, you can swap in different beans, use seasonal greens such as spinach or Swiss chard, or adjust the level of spice in the sausage to fit your taste. Perfect as a stand-alone meal or paired with whole-grain bread, this soup balances flavor, comfort, and wellness beautifully.

Vegan Sausage, Kale & White Bean Soup

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 6 servings
Serving Size: 1.5 cups

Ingredients

• 1 Tablespoon olive oil

• ½ sweet onion, diced

• 2 cloves garlic, minced

• 8 oz. plant-based sausage*, crumbled

• 1 15-ounce can of cannellini beans, drained and rinsed

• 2 Tablespoons whole wheat flour

• 1 quart unsalted vegetable broth

• 2 stalks kale leaves, ribs removed, leaves chopped

• ¼ teaspoon fresh ground black pepper

• ⅛ teaspoon salt

• 1 Tablespoon lemon juice

Utensils

• Chef's knife

• Cutting board

• 3 quart pot or dutch oven

• Large spoon

• Measuring cups and spoons

Directions

1. Place a medium (3 qt or more) pot or Dutch oven over medium heat.

2. Add the oil, onions, garlic, and sausage, and sauté for 10 minutes or until very soft and fragrant.

3. Add the beans and flour, and stir to coat evenly with the flour.

4. Next, add in the broth and kale, and turn the heat down to a simmer for another 10 minutes.

5. Season with pepper and salt, and a splash of lemon juice for balance, and enjoy!

Notes

• *Recommended brands of plant-based sausage include Beyond, Yves, or Field Roast.

• Store for up to 5 days in the refrigerator, or 12 months in the freezer.

• Pairs well with fresh focaccia, Irish soda bread, or dinner rolls.

Nutrition Info (Per Serving)

199 calories – 10g fat – 2.4g sat fat – 20g carbohydrates –10g protein – 5g fiber – 293 mg sodium

Nutrient Highlights

• Olive Oil: A cooking oil rich in monounsaturated fatty acids that help reduce inflammation and lower the risk of heart disease, contributing to overall anti-inflammatory effects.

• Garlic & Onion: Contains the active compound allicin, which has been shown to lower blood pressure and cholesterol levels, reducing the risk of heart disease. It has potent antibacterial and antiviral properties, helping to fight infections, protect against cell damage, and support the detoxification processes in the liver.

• Plant-Based Sausage: Provides protein and flavor without the nitrates and preservatives found in traditional processed meats, which are linked to increased cancer risk. When made with legumes, grains, and spices, it can also contribute fiber and phytonutrients that support gut health and help lower inflammation.

• Whole Grain Flour: Packed full of fiber to help promote healthy gut microbes to support a strong immune system and help the body maintain balanced blood sugar levels. Whole grains also promote satiety and provide polyphenols that have high antioxidant activity, helping reduce inflammation in the body.

• Canellini Beans: Excellent source of fiber, healthy fats, and protein to help you feel fuller longer and more satisfied. Beans are unique due to their high amounts of resistant starch (a form of fiber) that is not broken down in the upper GI tract but makes it to the bacteria in the large intestine. In the gut, the fiber is converted into short-chain fatty acids (SCFAs), which play a key role in the prevention and treatment of metabolic syndrome, bowel disorders, insulin sensitivity, and certain cancers

• Kale: A cruciferous standout, kale is loaded with glucosinolates that convert to compounds (such as sulforaphane and indole-3-carbinol) shown to support cellular defense pathways and healthy hormone metabolism, while its fiber and vitamins A, C, and K promote overall cancer-protective nutrition.

• Lemon: A great source of vitamin C, a powerful antioxidant that supports immune function, collagen production, and iron absorption. Their polyphenol content may also have anti-inflammatory effects and support metabolic and digestive health.