Italian Turkey Sausage and White Bean Soup
A comforting, protein-packed soup featuring savory turkey sausage and tender white beans. Nutrient-dense kale and hydrating broth make this a perfect restorative meal.
Prep
10 min
Cook
20 min
Total
30 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthWell-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large pot
Time saver
Leftovers store beautifully in an airtight container in the fridge for up to 4 days, and the flavors actually deepen over time.
Do these three things first
- 1Prep cannellini beans (rinsed), bunch lacinato kale (chopped), cloves fresh garlic (minced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Heat a generous drizzle of olive oil…
- 01
Heat a generous drizzle of olive oil…
Heat a generous drizzle of olive oil in a large pot or Dutch oven over medium heat. Add the turkey sausage, breaking it apart with a wooden spoon into bite-sized pieces, about 1 inch, and cook until browned, about 5 to 7 minutes.
Look for: browned
Tap card to mark done - 02
Stir in the minced garlic and a…
Stir in the minced garlic and a pinch of dried red pepper flakes or Italian seasoning, cooking for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 03
Add the rinsed cannellini beans and chicken…
Add the rinsed cannellini beans and chicken broth. Bring the mixture to a gentle simmer, cover, and let it cook for 10 minutes to allow the flavors to meld. Season to taste with salt and freshly cracked black pepper.
Allow: 10 minutes
Tap card to mark done - 04
Stir in the chopped kale and simmer…
Stir in the chopped kale and simmer uncovered for another 3 to 5 minutes, just until the leaves are tender but still a vibrant green.
Look for: the leaves are tender but still a vibrant green
Tap card to mark done - 05
Serve warm
Serve warm. Finish each bowl with a fresh drizzle of extra virgin olive oil to boost healthy fats and support skin hydration.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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