Healthy Zuppa Toscana Recipe

Introduction

This Healthy Zuppa Toscana is a comforting soup packed with flavorful ingredients like ground chicken sausage, kale, and sweet potatoes. It’s a lighter twist on a classic favorite, perfect for a nourishing weeknight meal.

Ingredients

• 12 oz cauliflower
• ½ cup white onion, diced
• 1 lb ground chicken sausage (or ground turkey sausage)
• 2 tablespoons garlic, minced
• 1 teaspoon red pepper flakes
• 3 cups white sweet potatoes, diced and peeled
• 4 cups vegetable broth (reduced sodium)
• 4 cups kale (or spinach)
• 2 slices turkey bacon (uncured, sugar free)

Instructions

1. Step 1: Add the cauliflower to a large pot of boiling water. Boil for 10–15 minutes until tender, then drain in a colander. Let cool for a few minutes before transferring to a blender. Blend on high with a touch of broth until thick and smooth. Set aside.
2. Step 2: Heat the large pot over medium heat and add the diced onion. Cook for 2–3 minutes until translucent. Add the minced garlic, red pepper flakes, and ground chicken sausage.
3. Step 3: Break up the chicken sausage with a wooden spoon and stir occasionally until fully cooked, about 5 minutes.
4. Step 4: Add the diced sweet potatoes (season with salt and pepper if using ground chicken or turkey), cauliflower mixture, and vegetable broth. Bring to a boil, then reduce to a low simmer. Cover and cook for 25 minutes.
5. Step 5: While the potatoes cook, prepare the turkey bacon according to the package instructions. Slice into 1-inch pieces and set aside. Once the potatoes are tender, stir in the kale and bacon. Serve immediately.

Tips & Variations

• Use spinach instead of kale for a milder flavor and softer texture.
• Add a splash of heavy cream or coconut milk for a richer soup.
• For extra heat, increase the red pepper flakes or add a pinch of cayenne pepper.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 7 days. For longer storage, freeze in portioned containers for up to 60 days. Reheat gently on the stove or in the microwave until warmed through.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use a different type of sausage?

Yes, you can substitute ground turkey sausage or even a plant-based sausage if preferred. Adjust seasoning as needed.

Is this soup gluten-free?

Yes, this recipe is naturally gluten-free as long as you use gluten-free sausage and broth.

Healthy Zuppa Toscana Recipe

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★★★★★

4.6 from 146 reviews

Healthy Zuppa Toscana is a nutritious and flavorful soup that combines tender cauliflower puree, ground chicken sausage, sweet potatoes, kale, and turkey bacon in a savory vegetable broth. This comforting dish offers a lighter twist on the classic Italian soup, perfect for a wholesome family meal or meal prep.

• Author: reem
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 5 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Italian-American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Vegetables

• 12 oz Cauliflower
• ½ cup White Onion, diced
• 3 cups White Sweet Potatoes, peeled and diced
• 4 cups Kale (or spinach)
• 2 tablespoons Garlic, minced

Proteins

• 1 lb Ground Chicken Sausage (or ground turkey sausage)
• 2 slices Turkey Bacon (uncured, sugar free)

Other

• 1 teaspoon Red Pepper Flakes
• 4 cups Vegetable Broth (reduced sodium)
• Salt and Pepper (optional, to taste)

Instructions

1. Prepare the Cauliflower: Add the cauliflower to a large pot of boiling water. Boil for 10-15 minutes until tender, then drain in a colander. Let cool a few minutes before transferring it to a blender. Blend on high speed with a small amount of broth until thick and smooth. Set aside this cauliflower puree.
2. Sauté Aromatics and Sausage: Heat the large pot over medium heat and add the diced onion. Cook for 2-3 minutes until translucent. Add the minced garlic and red pepper flakes, stirring briefly before adding the ground chicken sausage.
3. Cook the Sausage: Break up the chicken sausage with a wooden spoon and stir occasionally until fully cooked through, about 5 minutes.
4. Add Potatoes and Broth: Add the diced sweet potatoes, cauliflower mixture, and vegetable broth to the pot. Optionally season with salt and pepper if using plain ground chicken or turkey. Bring the soup to a boil, then reduce heat to low, cover, and simmer for 25 minutes until the potatoes are soft.
5. Cook the Turkey Bacon: While the potatoes cook, prepare the turkey bacon according to the package directions. Once cooked, slice into 1-inch pieces and set aside.
6. Finish the Soup: When potatoes are tender, stir in the kale and bacon pieces. Cook just until the kale wilts, then serve the soup immediately for best flavor and texture.
7. Storage: Cool leftovers and refrigerate up to 7 days or freeze for up to 60 days for convenient future meals.

Notes

• To keep the sausage healthier, choose low-fat, low-sodium chicken or turkey sausage varieties.
• Substitute kale with spinach if preferred for a milder leafy green.
• This soup can be made spicier by increasing red pepper flakes or adding other chili spices.
• For a creamier texture, blend a portion of the soup again before serving.
• Adjust seasoning at the end to taste, especially salt if using reduced sodium broth.
• This recipe is excellent for meal prep and freezes well.

Keywords: Zuppa Toscana, healthy soup, cauliflower soup, chicken sausage, kale soup, vegetable broth soup, low fat soup, Italian soup