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Allergy Friendly Kale, Cabbage, Bean, and Sausage Soup

Allergy Friendly Kale and Cabbage and Sausage Soup

This will be short and sweet today. I have finally come out from the depths of my quarantined quarters to join my family after being hit hard with a flu.  I did not mean for almost a week to go by before updating here, but I decided to stay out of my kitchen for the most part. Except, of course, to make this soup.

The one thing that I think helped me to heal was my Allergy Friendly Kale, Cabbage, Bean, and Sausage soup.  It is packed with so many nutrients – especially since I made it with my Homemade Bone Broth.  I have been eating bowls and bowls of this for the last few days.  It was actually the only thing that even sounded good to eat.

That, and Elana’s Pantry Biscuits Recipe that I made to go along with the soup. They were the perfect accompaniment to the meal.

And because I have not been making anything else in the kitchen, my family has also been eating bowls and bowls of this. I think they have had enough. They all seem ready for something a bit more substantial.

This morning, when I emerged from my bedroom and told them that I was, yes, in fact, feeling much better, you would have thought that I had announced we were leaving for Disneyland…right that moment. Ecstatic squeals erupted – from the boys and my husband.

This is the first time, since having children, that I can remember having to retreat to my bedroom because I was sick. These boys were just not used to it. But they fared perfectly well under the lead of my dear husband (who, incidentally, was the original bearer of this fine illness). Everybody was free from injury, seemingly well-fed, and off to school on time each day.

It made me think. Perhaps, I do too much for them.  And possibly, just possibly, I should feign illness from time to time to keep them sharp on their skills of coping with out me. That, and a few good girls only trips, and I think that they will be groomed quite nicely into knowing they can survive just fine sans Mom.

Okay. I already blew the “short and sweet” thing. I must be feeling better after all. So here is the recipe that I will attribute to giving me the energy to jump back into life.

Although, I am not going to lie. The break was kind of nice.

Gluten Free Kale Cabbage and Bean Soup

Kale, Cabbage, Bean, and Sausage Soup:

Allergy Friendly

From my Cook IT Allergy Free iPhone and iPad App


1 package pre-cooked Italian chicken sausage, sliced diagonally – I used Aidells Organic Sweet Basil and Roasted Garlic (delicious)

1 Sweet Onion, coarsely chopped

1 Yellow Hannah Sweet Potato, peeled and diced into 1 inch cubes

3 Carrots or Parsnips (or a combination of both), peeled and sliced diagonally

4 – 6 cloves Garlic, minced

5 cups Gluten Free Chicken Broth, or Homemade Bone Broth that has been seasoned with Salt and Pepper to taste

2 – 3 teaspoons Italian Seasoning

1 teaspoon Garlic Salt

1 14.5 ounce can Diced Tomatoes, with juice

1 can Cannellini or Northern Beans, Drained and Rinsed well (I use Eden Organic Beans because their cans are free of BPA in their lining)

3 cups Kale leaves, thinly sliced and tough stems removed

3 cups Green Cabbage, thinly sliced

3 Tablespoons Prepared Pesto Sauce – I made my own Dairy Free Pesto, just omitting the Parmesan

1/2 teaspoon Sriracha Hot Chili Sauce OR Chipotle Tabasco Sauce IF you like a kick to your soups – add this after you serve the children

1/2 cup Fresh Basil Leaves, thinly sliced, for garnish

Season with Salt and Pepper to Taste


1.  Brown sausage in a large stock pot for about 5 minutes, stirring occasionally.  Add onion, sweet potato cubes, and carrot and/or parsnip pieces and saute for another 5 minutes. Then add garlic and cook, stirring occasionally for 1-2 minutes longer.

2.  Add chicken broth, Italian Seasoning, and garlic salt and bring to a boil.  Reduce heat to a simmer and let cook, covered, for 35 minutes, or until the vegetables begin to soften.

3.  Then stir in Tomatoes, Beans, Kale, Cabbage, and Pesto sauce and allow to return to a boil.  Reduce heat and cook about 10 -15 minutes longer.  At this point you can add your hot sauce for heat, if you choose.  Season, to taste, with salt and pepper.

4.  Serve into bowls and top each bowl with 1 – 2 Tablespoons of the fresh basil.  Enjoy.

Gluten Free Kale and Bean and Sausage Soup

What is your comfort food of choice when you are not feeling well?

This post is linked to Book of Yum’s Kale Week!

  1. On January 27, 2011 Emily said


  2. On January 27, 2011 Shirley @ gfe said

    I think that soup would heal me, too … of anything! So glad you’re back with the living! And, too funny on the Disneyland scenario. LOL Yep, some time away periodically will do them good. 😉 Beautiful photos as usual. So colorful and appealing. When I’m sick or really most any time, I could eat soup for all my meals, but hubby not so much.


    • On January 28, 2011 Cook It Allergy Free said

      Thanks Shirley! I hope this soup is partially the reason that the boys did not really get the bug. It does feel really good to be back to normal today. But I am so backed up and behind in everything now. Just want to ignore it and start over fresh on Monday. LOL Oh well. Will plod through it all over the weekend! 😉

  3. On January 27, 2011 Lexie said

    squeeaaal! Yay! I am so glad you are feeling better, too. But glad you got a break. You were hit hard, poor baby … a whole week?! Yikes. So this soup looks so hearty and healthy. I will dog ear it for the next time I get sickie. Or maybe for next week : ) Thanks for the tip on that Aidell’s sausage. I haven’t seen that flavor … will keep an eye out.


    • On January 28, 2011 Cook It Allergy Free said

      Thank Lex! Even though I have not been sick in forever, the break was awfully nice. Sigh. But glad to be back to normal again. I hope you are having a FABULOUS time in Hawaii right now. Hopefully you all made it there with no problems and no sickies from the plane! oh, btw, those Aidells are SO yummy! And the added bonus is that they are both Organic AND Gluten free!!
      Missing you while you are in Hawaii – you seem so far away. LOL Even though I know you are just an email away.

  4. On January 27, 2011 Gluten-Free said

    Those recipe look really good, Thank-you for posting it.
    I invite you to link up your recipes to my Food and Health Carnival on Thursdays.
    Lisa’s Gluten-Free Advice and Healthy Living
    I am a follower of yours and I have you listed on my blog roll.
    I love your website.
    Check out my website when you get the chance.
    Have a great weekend.

    • On January 28, 2011 Cook It Allergy Free said

      Hi Lisa! Thanks so much! I will go and chck out your Carnival and blog now! Thanks so much for being a follower of mine! 😉 Have a great weekend!

  5. On January 28, 2011 InTolerantChef said

    This sounds lovely- the soup part, not the flu! I think a bit of faking it now and then is a good idea.

    • On January 28, 2011 Cook It Allergy Free said

      LOL Intolerant Chef! Glad I am not alone in thinking the idea of faking it is not so bad! 😉 Thanks!!

  6. On January 28, 2011 Heidi said

    This sounds wonderful Kim! I have a question on the homemade broth (I have become quite the fan since you shared the recipe): I know the vinegar is used to help draw out the marrow from the bones (but vinegar is off limits for us for a little while) so do you think an adequate amount of marrow will come out without it?

    So happy to hear you are finally feeling better, sending big hugs your way! 😀

    • On January 28, 2011 Cook It Allergy Free said

      Thanks Heidi! Are lemons off limits right now for you too? Because, if not, an equal amount of fresh lemon juice would do the same thing. If lemons are a no no too, you will still get tons of healing benefits from making your own broth. Thanks for the healing vibes, my friend!!

  7. On January 28, 2011 Alisa Fleming said

    I’m so glad you are feeling better sunshine! I can’t even imagine you not cheerful for a whole week.

    Sounds like those boys can definitely handle themselves … yah, more girl trips for you!

    Love the soup, and I might even like kale that way 🙂

    • On January 31, 2011 Cook It Allergy Free said

      Trust me, Alisa, my family would not always call me Sunshine. LOL But, the boys all handled themselves just fine – which means i feel even less guilty now about all of the trips we have planned this year! 😉
      And I do not even think you would mind Kale this way. I do not even think you can taste it in this.

  8. On January 28, 2011 Maggie said

    Ah Kim, I’m glad to hear you’re feeling better! Lucky boys to have such a delicious and healthy soup! I think their dad needs to put his apron on and get busy 🙂 Glad you’re back!

    • On January 31, 2011 Cook It Allergy Free said

      Thanks so much, Maggie! I can only imagine my husband donning an apron while cooking! That would be a blog-worthy picture for sure!

  9. On January 29, 2011 Celiacs in the House said

    Happy to hear you are back among the living. Rats, I just ate all of the kale last night as kale chips and I have everything to make that lovely soup. Darn. We just discover Aidells sausage and love it. I was just thinking about you because I took a batch of your pumpkin chili out of the freezer and had it for lunch today. It is fantastic. Keep those menfolk on their toes!

    • On January 31, 2011 Cook It Allergy Free said

      Thanks, Wendy!! Mmm! Kale chips. I just may have to make some today. The kids always devour those. And aren’t the Aidells sausage great? You have to try these Sweet Basil/Roasted Garlic ones. They are so yummy!
      Glad you like the chili – I have some in the freezer now too. Thinking it will be a good thing for dinner for a night or two this week!

  10. On January 30, 2011 glutenfreeforgood said

    I make a big pot of green chile stew when I need nourishing recovery food, although your sausage soup sounds wonderful as well. Yellow Hannah sweet potatoes? That’s a new one for me. Love the idea of kale and cabbage together. Yep, you’ve hit every major nutrient with this soup. Might have to make a pot of this today (or a loosely followed version of it). We’re supposed to get snow this afternoon and this would be nice to have for the next couple of days. Glad you’re feeling better! It’s interesting to find that life goes on when you hide out for a few days. Sounds like your guys held down the fort just fine. =)

    • On January 31, 2011 Cook It Allergy Free said

      Ooh, Melissa! I think that Diane posted about that green chili stew of yours too, didn’t she? I am going to have to make that! My husband LOVES green chilies. He would be in heaven with a stew like that. Jealous that you are getting snow this week. We are just getting cold weather and a lot of rain. Just not the same.

  11. On January 30, 2011 nicola @ gfreemom said

    Oo. We are just coming down with a weird fluey thing. Right now, I am feeling as if I might shake it off, but this soup looks just perfect! Hope you’ll link it to the D-tox January round up tomorrow. Hope that you continue to get stronger and feel better. More trips with the girls sounds like a marvelous plan to me! N xo

    • On January 31, 2011 Cook It Allergy Free said

      Oh no, Nicola! I hope you manage to shake off the flu! It is no fun! I would imagine with all the healthy smoothies and soups you’ve been eating this month that you will do just fine! 😉
      Thanks for reminding me about the D-tox January round up. Off to go do that right now! Take care of yourself!! And, yes…more girls trips IS a marvelous plan! 😉

  12. On January 30, 2011 Carol, Simply...Glut said

    So glad you are feeling better my friend! Yes, I think that soup would help cure what ails ya!

    • On January 31, 2011 Cook It Allergy Free said

      Hi Carol! Thanks so much! Feeling so much better! Will just attribute it to the soup, regardless. 😉

  13. On November 28, 2011 ikery said

    Would you believe me if I told you that I am allergic to Kale? I break out in mild hives. I think it is usually only fresh uncooked Kale blended into smoothies or juiced or eaten in salads. (I do not have similar problems with Broccoli, Cabbage, or Spinach).

    • On November 28, 2011 Kim-Cook It Allergy Free said

      Ikery, it would not surprise me that you are sensitive to kale. I have a friend who has said that she gets a similar reaction to it as well. No worries for this recipe though. You can trade it out with any other green that would work for you. And I wonder what is altered in the cooking process that would make you not as sensitive to it then?

  14. On January 10, 2012 Carla @ Gluten Free said

    Kale is so healthy, as are beans. Add some tasty sausage and I’m in heaven. Thanks for sharing!

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