Just a small amount of turkey sausage goes a long way toward giving this kale and pinto bean soup a sense of heartiness. Instead of kale, try using chopped collards or mustard greens.
1 teaspoon olive oil
1 cup chopped onion
1 teaspoon minced garlic
2 Italian-style turkey sausage links, quartered crosswise (4 ounces total)
1 can (15 1/2 ounces) pinto beans, rinsed and drained
1 cup chicken broth
2 cups water
2 tablespoons tomato paste
1/2 teaspoon pepper
1 package (10 ounces) frozen chopped kale, thawed
1 tablespoon red wine vinegar
1. In a nonstick Dutch oven, heat the oil over medium heat. Add the onion and garlic, and cook, stirring occasionally, until the onion is tender, about 7 minutes.
2. Add the sausage and cook until nicely browned, about 5 minutes.
3. Add the beans, broth, water, tomato paste, and pepper, and bring to a boil. Add the kale, reduce to a simmer, cover, and cook until the kale is tender, about 10 minutes.
4. Stir in the vinegar. Makes 4 servings
Good source of: beta carotene, fiber, folate, potassium, vitamin C, vitamin K
In most ways, Italian-style turkey sausage is similar to Italian pork sausage. The seasonings used are pretty much the same (fennel in “sweet” sausage, plus red pepper flakes for the “hot” type) and they look much alike. The big difference is in their fat content: Turkey sausages are about 75 percent lower in fat.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.