Gramy's Kale Soup

I think it is safe to say that grandmas always have the best recipes. Ones that make you feel all warm and cozy inside. So much love has gone into making and perfecting them over the years. It's not just sustenance, it’s soul food.

This hearty kale and sausage soup from my Gramy (yes, she spells it with one "m") is no exception. She made it while visiting us for Christmas one year and now it’s a staple in my repertoire of fall and winter recipes! It is JUST what you need to boost your body’s immune system when seasons are changing and people at your office are coming down with colds. Plus, knowing that a homemade soup is waiting for you after a long day at work warms up your spirits a little too.

What to love:

This recipe is great for anyone looking for something delicious that will boost their immune system, lower cholesterol and decrease inflammation. It is low in saturated fat and high in fiber as well as vitamins and minerals. Click the food names for nutritional data.

  • Let’s start out with kale, the cholesterol-lowering, cancer-fighting superfood. It is a nutritional powerhouse. It is packed, I mean PACKED with the antioxidant vitamins A, C and K that boost your immune system and promote good vision, strong bones and healthy skin. The lutein and zeaxanthin promote eye health. It is strongly anti-inflammitory, which means it improves a whole range of health issues, including heart disease, arthritis, chronic pain and cancer. (Read more about the benefits of an anti-inflammatory diet here. For a great summary of the benefits of kale read more at WebMD).
  • The tomatoes are another good source of vitamin C. One cup has about 34% of your daily recommended value. Did I mention that Vitamin C is something your body does not store. You have to replenish it each day!
  • The kidney beans are a great source of fiber and iron. Because you are getting Vitamin C at the same time, you also absorb the iron better. They help regulate blood sugar, keep you satisfied and increase the amount of nutrients you absorb from your food, because they slow digestion.
  • With all this low-carb stuff, potatoes sometimes get a bad reputation, but they are actually  a good source of fiber, potassium, and vitamin C and B6, especially if you eat the skin. Including potatoes instead of noodles in a soup is a great way to cut down on processed carbs.

Gramy's Kale Soup
4-5 servings.


2 Tbsp. coconut or olive oil
1 cup chopped onions
1 cup chopped carrots
3 garlic cloves, crushed
1 tsp. dried paprika
2 tsp. dried oregano
2 tsp. dried basil
¼ tsp. cayenne pepper
6-8 cups chicken or vegetable stock
1 lb. potatoes, peeled, diced ½ inch cubes, rinsed again
1 lb. kale or Swiss chard, wash, destem, roughly chop (6 cups lightly packed)
2, 15 oz. cans diced tomatoes
1, 15 oz. can kidney beans, washed, drained
1 lb. Turkey sausage of choice (optional)
Salt and pepper (to taste)
Garnish: Parmasan and chopped parsley


1. In a large pot on medium heat, sauté onions and carrots in oil for about 5 minutes or until soft. Add garlic and spices and sauté for another minute.
2. Pour in stock and add potatoes. Cover, bring up to boil then allow to simmer for 15-20 minutes or until potatoes are soft.
3. While soup is cooking, prep sausage. If using uncooked, prick sausage casing and blanch in boiling water to release excess fat in a separate pot. Drain and cut into ½-inch pieces. If using cooked, cut into ½-inch pieces, brown sausage and drain excess fat off. Set aside.
4. Once potatoes are soft, use a potato masher or large spoon to mash some of them against the side of the pot.
5. Stir in kidney beans, tomatoes and kale. Cover and cook for 5-10 minutes.
6. Add sausage. Serve with parmasan, chopped parsley and hot sauce.


  1. Replies
    1. It really, really is. My gramy is foodie at heart. While it makes a huge pot, it was gone in less than two days. Let me know if you make it/how it turns out :) -Dani