Hi! I have a recipe I'm quite happy with.

Ingredients
1 medium onion (chopped)
2 cups diced tomatoes (undrained, no salt)
0.25 cup diced green pepper
1 tsp minced garlic
2 cups green beans (drained, no salt)
4 cups chicken broth (no salt/fat free-ish)
2 links bun length mild Italian sausage (casings removed)
3 cups cubed butternut
0.5 cup brown rice unprepared
4 cups chopped kale

Add onion and sausage to the pot and cook till sausage is well crumbled, browned and the onions are translucent, add garlic, tomatoes, bell pepper, green beans, butternut, rice and broth. Simmer for approximately 40 minutes until squash is tender and rice is done, add kale, salt and pepper to taste.

This meal is very hearty and flexible, if you don't have butternut, feel free to substitute carrots or sweet potatoes. The soup was hearty without the rice so this can be left out, with it included, it thickens the soup to almost casserole consistency.

This made approximately 8 cups. Per cup, calories - 232, fat - 8g, carbs - 28g, fiber - 3g, sugars - 4g, protein - 12g