Skinny Sausage, Tortellini and Kale Tomato Soup


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.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 8
Calories 268kcal


  • 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


  • 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.


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.

WW Freestyle SmartPoints
WW SmartPoints
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 Facts

Serving: 1.5cupsCalories: 268kcalCarbohydrates: 35gProtein: 19gFat: 7gSaturated Fat: 2gCholesterol: 46mgSodium: 989mgFiber: 6gSugar: 6gBlue Smart Points: 5Green Smart Points: 6Plus Points: 7

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!

Recipe Rating