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.
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.
Notes
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 5-Blue
WW SmartPoints 6-Green
WW POINTS PLUS 7
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 5-Blue
WW SmartPoints 6-Green
WW POINTS PLUS 7
| 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
