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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.

Ingredients

Scale

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

Find it online: https://reemcook.com/healthy-zuppa-toscana-recipe/