Skinny Sausage, Tortellini and Kale Tomato Soup

Tomato soup is so homey. Adding chicken sausages, cheese tortellini and kale makes it an extraordinary main course soup! You’ll get a big pot of soup and any leftovers, not eaten in a few days, freeze great. Each bowl has 268 calories and 7 grams of fat.
Skinny Sausage, Tortellini and Kale Tomato Soup

Helpful Tips About this Recipe

Makes 8 main-course servings. Each serving, 1½ cups.

Healthy Benefits
Cooked tomatoes contain lycopene. This carotenoid is found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties.
Kale provides an excellent source of both vitamins A and C, along with a decent amount of fiber. Kale also contains vitamin B6, as well as iron and calcium.

Shopping Tips
I love Trader Joe’s chicken and herb sausages. They are fully cooked. So lean, they’re all-natural and gluten-free. Each has only 7 grams of fat. If you don’t have a Trader joe’s, use any lean chicken or turkey sausage. Make sure they are fully cooked.
I used Trader Joe’s Cheese Tortellini. It’s fresh pasta and is found in the refrigerated section. Most supermarkets carry a few brands, such as Buitoni.
What type of kale should I use?
Some kinds of kale are more bitter than others. I used Tuscan kale or “dinosaur” kale because it’s more delicate with a slightly sweet nuttiness and less bitterness than curly-leaf kale.

WW Freestyle SmartPoints
5-Blue
WW SmartPoints
6-Green
SKINNY FACTS: for 1½ cup serving
268 cal, 7g fat, 2g sat. fat, 46mg chol, 19g prot, 35g carbs, 6g fiber, 989mg sod, 6g sugar
FACTS: for Freestyle SmartPoints
190 calories, 2g sat. fat, 4g sugar, 14g protein

 

Skinny Sausage, Tortellini and Kale Tomato Soup

Skinny Sausage, Tortellini and Kale Tomato Soup

4.50 from 2 votes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Appetizer, Main Course, Side Dish, Soup
Cuisine Italian
Servings 8
Calories 268 kcal

Ingredients
  

  • 1 cup onions, chopped
  • 1 cup carrots, chopped
  • 1 cup red bell peppers, chopped
  • 1 teaspoon olive oil
  • 1 tablespoon garlic, minced
  • 1 (12 oz) package fully cooked Trader Joe’s chicken and herb sausages (or your favorite), cut into small pieces, see shopping tips
  • 1 (32 oz) container reduced-sodium chicken broth  (4 cups)
  • 1 (28 oz) can crushed tomatoes (unseasoned)
  • 1 (16 oz) jar of pizza or pasta sauce, I used Ragu pizza sauce or use your favorite
  • 2 teaspoons dried Italian seasoning
  • ¼-½ teaspoon crushed red pepper flakes, to taste
  • Black pepper, to taste
  • 1 (10 oz) package refrigerated cheese tortellini, see shopping tips
  • 4 cups chopped or torn fresh kale, I used Trader Joe’s organic Tuscan kale, cut and washed
  • Grated Parmesan cheese, optional topping

Instructions
 

  • In a microwave-safe bowl, add onions, carrots, and red bell peppers. Cook in microwave for 3 minutes, to soften.
  • Heat olive oil in a large, nonstick pot. Add softened vegetables and garlic. Cook and stir over medium heat for 1½ minutes. Add sausage pieces and continue to cook, stirring often, for 2 minutes. Stir in broth, crushed tomatoes, and pizza or pasta sauce. Add Italian seasoning, red pepper flakes, and black pepper. Bring to a boil.
  • Stir in tortellini and kale. Turn heat to medium-low. Cover, and simmer for 8 minutes, until pasta is tender (al dente) but not overcooked. Stir often.
  • Ladle into bowls. Top each with a little Parmesan cheese, if desired.
  • Since the pasta absorbs some of the liquid when reheating, you might need to add a little more chicken broth or water.
  • This soup freezes great, too.

Nutrition

Serving: 1.5cupsCalories: 268kcalCarbohydrates: 35gProtein: 19gFat: 7gSaturated Fat: 2gCholesterol: 46mgSodium: 989mgFiber: 6gSugar: 6gBlue Smart Points: 5Green Smart Points: 6Plus Points: 7
Tried this recipe?Let me know how it was!

2 Comments

  1. 4 stars
    I am a little disappointed in the taste. I had to add some different seasonings. I think it was the Kale. I didn’t know it was bitter. My points come out to 9 per 1 1/2 cups.

    I have two containers to freeze and left 3 for dinner for the week.

    Thank you

  2. Felice, thanks for taking the time to share all of this. Some kinds of kale are more bitter than others. I used Tuscan kale or “dinosaur” kale because it’s more delicate with a slightly sweet nuttiness and less bitterness than curly leaf kale.And, with all soups you can easily adjust the seasonings to your liking. Maybe pick out some of the kale before you heat up or defrost your leftovers.
    My best wishes,
    Nancy

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating