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Cajun White Bean, Vegan Sausage and Kale Soup Meatless Monday

Thanks for joining Sarah and me for Meatless Monday today. This was one of my favorite soups when I first made it last January for my soup club. The weekend’s chilly temps had me craving this healthy, easy Cajun White Bean, Vegan Sausage, and Kale Soup and I hope you all will try it for yourselves.

Cajun white bean, vegan sausage & kale soup

Cajun White Bean,Vegan Sausage and Kale Soup

Cajun White Bean, Vegan Sausage and Kale Soup

Like many of you, I have been eager to try to maintain my healthy eating as much as possible during the holiday season. I was looking to create a high protein and lower carb soup that would be hearty enough to fill me up. Bingo! This Cajun White Bean, Vegan Sausage, and Kale Soup is filled with goodness.

White Bean,Vegan Sausage and Kale Soup

White beans provide a fabulous source of plant-based protein, tons of fill-you-up fiber, and heart healthy folate. Vegan Sausages (I used Lightlife) are low in fat and carbs but high in protein giving you a great bang for your buck. For the greens you can use kale, collard greens or chard all of which have high levels of Vitamin K and iron. Two nutrients that are harder to find in vegetarian and vegan diets. I personally like Swiss Chard in soups.

White Bean, Vegan Sausage and Kale Soup

Warm your belly w this healthy #vegan #highprotein Cajun inspired bowl of goodness #SoupsOn #PBWF

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I originally had planned to make this Cajun White Bean, Vegan Sausage and Kale Soup in my crockpot but ran out of time so instead, I just threw them all into the stockpot. It simmered for just about an hour and was ready to enjoy. Wait until about 10 minutes before serving to add in the greens so they do not become too soggy. If you do make it in a crockpot, follow the same note on the greens.

I’ve been slurping this soup up the last few days and it’s quickly become one of my favorites. I plan to recreate it again for my Soup Club in January and I know my friends are going to love it too.

Cajun white bean, vegan sausage & kale soup
Yield: 6

Cajun White Bean, Vegan Sausage and Kale Soup Meatless Monday

Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes

A hearty and healthy vegetarian Cajun White Bean and Vegan Sausage and Kale soup. Can be adapted to fit various diets including GF, vegan and vegetarian

Ingredients

  • 8 cups lower sodium Vegetable Broth
  • 2 15 oz White Beans -drained and rinsed
  • 4 large vegan sausages ( I used Liteline)
  • 1 Cup of carrots-chopped
  • 2 Cups chopped celery
  • 1/2 onion chopped
  • 1 can (15 oz) fire roasted tomatoes
  • 2 tsp paprika
  • 1 1/2 tsp cumin
  • 1 1/2 coriander
  • 1 tsp pepper
  • salt as needed
  • 3 Cups chopped collard greens, kale, or chard

Instructions

  1. Prepare and chop all veggies and choice of sausage
  2. In a large stock pot add a little olive oil
  3. heat to medium high
  4. saute sausages for 5 min
  5. Add in all veggies except for kale/greens
  6. continue to cook for 5 min
  7. Add in broth and canned tomatoes
  8. Add in seasonings
  9. bring to a boil and reduce to a simmer
  10. allow to simmer for at least 45 min
  11. Add in greens and cook an additional 10 min
  12. Serve!
  13. Can be frozen as well

Notes

Easy to adapt to various dietary needs

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 430Total Fat: 15gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 28mgSodium: 1504mgCarbohydrates: 54gFiber: 16gSugar: 7gProtein: 25g

nutritional info will vary depending on brands used

© Deborah Brooks
Cuisine: Cajun / Category: soup
White Bean, Vegan Sausage and Kale soup
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About Deborah Brooks

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. I love to keep up to date on new running & fitness trends. I definitely choose my running gear based on color and love to express my fashion sense while exercising.

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Reader Interactions

Comments

  2. Annmarie says

    Oooh this looks so good! I make something similar and it is amazing and so perfect and comforting during this cold weather!

  6. Kim G says

    Vegan sausage?! #Mindblown! i didn’t know such a think existed and I’m sure it’s simply delicious in this soup!

    • Deborah Brooks says

      This is the best vegan sausage that I’ve found bc the spices are similar to a regular sausage. You could also use real sausage (I won’t tell)

  7. Kimberly Hatting says

    I have never tried soup with kale (or any leafy greens for that matter), so I was wondering how you snuck them in without the “soggy factor” being an issue. Clever!

  8. Debbie says

    This soup looks so delicious and colorful! We don’t have any Bomb Cyclones around here, but a little soup is always a good thing in winter. Even if it’s 80 degrees!

  9. Sarah says

    Looks so hearty and filling, perfect for these cold winter days! Love all the chunks and addition of greens.
    Happy Meatless Monday!

  11. Anna @ Piper's Run says

    This looks good! We’ve been having soup on Sunday’s for the last few weeks and decided to keep doing it every Sunday. It’s always nice to have left over soup!!!

  20. Sana says

    Awesome idea to use the vegan sausage! I feel like it will make the soup hearty! Usually, I don’t think soups are filling! But lately I am all about them due to the cold weather.

  21. Emily says

    Mmm I’m into this soup!! I love hearty soups myself. If there’s nothing but broth (even thick), I’m not satisfied.

  23. Toni says

    As always your recipe looks amazing!!! I love soup and have been needing some this week in Florida just to stay warm!

  24. Jenn says

    That’s so bright and colorful! I am making baked potato soup tomorrow for dinner – it’s just so nice to enjoy a hearty soup in the cold weather.

  28. Andrea says

    I just used kale in a soup that I made up and it was super good! My husband was skeptical, but even he enjoyed it!

  31. Renée says

    I love the ingredients in this soup but I have a “thing” about chunky soups… maybe it’s time to get over it 😉

  40. Darlene says

    At the race I ran yesterday there was a very similar soup and it was great.

    As always thanks for sharing your recipes

  42. Sarah says

    Looks like one delicious and comforting bowl! With chilly temps, snow flurries, and a sick daughter I want to snuggle up with a bowl tonight.

  46. Becca | Rabbit Food Runner says

    I’ve never had Lightline sausages before, they look good. I LOVE the idea of a soup club! My friends and I have a virtual one where we share recipes, but it would be so much more fun to get together for a soup swap.

  47. Jenny Albertson says

    I’m always up for a good soup! And I love that this has so many veggies in it! It makes it easier to make sure you get the servings you need (especially when you’re not a veggie person, like me)

  49. chaitali says

    This sounds delicious! I’ve never tried putting vegan sausage in soup before but I’ll have to give that a go this Winter 🙂

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