Healthy zuppa toscana
Zuppa toscana is a classic Italian soup made with sausage and potatoes in a creamy broth. This healthy version is gluten free, dairy free and full of flavor. This Olive Garden inspired recipe is a perfect recipe for fall!
- 1 lb. hot or regular Italian sausage casing removed
- 1 tablespoon olive oil
- 6 cups reduced sodium chicken stock (or bone broth)
- 1 white onion peeled and chopped
- 3 cloves garlic chopped
- 4 russet potatoes cut into 1/2 inch cubes (or 1 head of cauliflower for low carb option)
- 1/2 teaspoon kosher salt
- 1/2 teaspoon crushed red pepper flakes
- 4 cups kale stemmed and chopped
- 1 cup coconut cream top of canned coconut milk or can buy cream only
- 1 tablespoon cornstsrach or tapioca flour optional
Warm a Dutch oven or 6-quart pot over medium-high hea with 1 tablespoon olive oil. Add Italian sausage. Cook, stirring occasionally and breaking up the sausage as desired, until sausage is browned and cooked through.
Add the onion and cook over medium heat for 2-3 minutes or until fragrant, then add garlic and cook for another 30 seconds.
Add the chicken stock, potatoes (or cauliflower), salt, and red pepper flakes to the sausage and onion. Boil uncovered until the potatoes are fork-tender, about 10 minutes.
Add the kale and coconut cream to the soup and stir to combine. Continue cooking the soup until the kale is wilted and tender, about 3 minutes more.
For a thicker soup, remove ½ cup of the broth from the soup to a small bowl and add 1 tablespoon cornstarch or tapioca flour, mixing well until all lumps are gone. Place mixture back into the soup and allow to cook and boil for 1-3 minutes, until smooth and thickened.
Taste and add additional salt and red pepper flakes to taste
For slow cooker: follow steps 1 and 2 then transfer sausage, onion and garlic to a slow cooker. Add the stock, spices and potatoes to the crock pot and cook on high for 3 hours or low for 5-7 hours. Add cream and kale and mix well for 3 minutes before serving to allow kale to wilt.
For instant pot: select saute mode and cook sauasge, onions and garlic according to steps 1 and 2. Add the broth, potatoes and spices and set to pressure cook/manual on high for 8 minutes. When it’s done, return to saute mode and add coconut cream and kale and cook until wilted, 2-3 minutes.
Calories: 466kcal | Carbohydrates: 52.6g | Protein: 18.3g | Fat: 20.8g | Saturated Fat: 8.9g | Cholesterol: 31mg | Sodium: 1076mg | Fiber: 4.6g | Sugar: 19.3g