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 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 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.
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.
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 Easy to adapt to various dietary needs nutritional info will vary depending on brands used
Serving Size: 1
Amount Per Serving: Calories: 430Total Fat: 15gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 28mgSodium: 1504mgCarbohydrates: 54gFiber: 16gSugar: 7gProtein: 25g
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
Easy to adapt to various dietary needs
nutritional info will vary depending on brands used