Delicious Pumpkin, Sausage & Kale Soup (packed full of inflammation-fighting nutrients)

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning KitchenThe Top 101 Foods that Fight Aging & The Diabetes Fix

It’s that ‘pumpkin’ time of year again, but really pumpkin is good just about any time of the year in my opinion. Fresh pumpkin is most plentiful in the fall in the Northern Hemisphere, but you can buy it most any time of the year as canned pumpkin.  It works just as well as fresh pumpkin in soups, stews and smoothies.

Have you ever noticed that in the fall there are a lot of vegetables that are orange, red or yellow colored? Pumpkins, squashes, carrots, beets and sweet potatoes are all heavy on healthy antioxidant. These foods also contain alpha carotene, and beta-cryptoxanthin, which protect your cells and keep them healthy.

The powerful antioxidant, beta carotene not only turns into vitamin A in the body, but also protects against heart disease, cancer and diabetes. Pumpkin contains both vitamin C and vitamin A that help to strengthen the immune system—which is perfect timing for protection against colds and flu. Pumpkin’s powerful antioxidants also help to fight cancer.

That vitamin A from pumpkin also helps to strengthen the eyesight and protect against diseases like macular degeneration. Beta-carotene also helps prevent diabetes, along with the healthy fiber that pumpkin contains, which is low glycemic, keeping blood sugar low.

The fiber and rich taste of pumpkin are also very filling without being fattening. The low-glycemic attributes of pumpkin help to keep the body in fat-burning mode—not fat-storing mode. And pumpkin’s natural fiber helps to feed those healthy bacteria in the gut, while increasing your brain’s level of serotonin, the ‘feel good’ brain chemical.

Beta carotene also protects the skin against sun damage making it a healthy way to ‘eat your sunscreen’, and it also promotes younger, smoother, healthy-looking skin.

Pumpkins also contain plenty of potassium which balances out sodium and helps to decrease blood pressure. Increased potassium also reduces your risk of strokes, protects against heart disease, and helps the body to preserve bone density.

Pumpkin is the perfect vegetable to add to soup. It adds a satisfying richness and creaminess along with its healthy additives. This creamy version also contains cauliflower puree to add to the thickness and creaminess without adding dairy, making it a perfect low carb soup. The added sausage makes it high in protein, along with the kale to round out its amazingly healthy ingredients.



• 1 Tablespoon olive oil
• 2-4 cloves garlic, chopped
• 1 small onion chopped
• 1 lb turkey, chicken or pork Italian sausage, remove casings
• 1 red pepper chopped
• 15 oz can pure organic pumpkin puree
• 2 cups baby or dinosaur (lacinto) kale chopped
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper
• 4 cups chicken bone broth
• 2 cups cauliflower, chopped
• 1 Tablespoon butter (grass-fed)
• ½ teaspoon nutmeg
• 1 teaspoon thyme
• Feta cheese for garnish


In a soup pot, add olive oil and brown the sausage, breaking up into smaller pieces. Add garlic, onion, peppers, salt and pepper and sauté for a few minutes.

Add the pumpkin, broth, and kale and continue to cook for a 5 or so minutes.

While pumpkin mixture is cooking, chop the cauliflower into fine pieces in a food processor, and cook 10 minutes with some butter and about a ¼ cup of water until soft. Let cool for a few minutes and add back to food processer and blend until smooth. Add cauliflower mixture to the soup and mix well.

Cook for an additional 5 minutes. Garnish with feta cheese if desired. Makes about 6-8 servings. Enjoy any time of the year!

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About The Watchdog

Mike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for over 15 years now. He has been studying nutrition and exercise for almost 25 years, ever since being a young teenager. Mike is originally from Pennsylvania, but has fallen in love with mountain life and now resides in the picturesque mountains of Utah. Mike is an avid adventurist and when he’s not spending his time skiing, mountain biking, hiking, or paddleboarding on the lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter plane (seriously), scuba diving, heli-skiing, and traveling all around the world, enjoying learning about different cultures. At the age of 40, Mike now feels healthier, stronger, and more energetic than when he was 20... All because of a healthy lifestyle and great nutrition!

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  1. Fred Rogers Humes

    I find your website to be very informative on so many different topics and levels…keep up the good work…we need more facts…in today’s day and age I’m afraid too much Yellow journalism is out there

  2. Mike,OMG, This is the best soup ever! My family loves it.I will be making this again. Thank you so much. They only change was that I used spinach instead of kale.My family thinks it’s too bitter.

  3. Michele Ann Fitzpatrick

    love the website

  4. My friend Tish has a son who has Cancer. Please send her the information for the juice that kills the cancer.

  5. love the recipe for sausage, kale, pumpkin soup, but you love to know the nutrient values, how many carbs, how many calories, etc.

  6. I constantly look for delicious, healthy, diet conscious, low carb meals. This soup is a winner! Simple, easy, satisfying. Used spinach since local store had no kale. Also, used jar roasted sweet peppers.

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