Healthy Zuppa Toscana

5 from 1 vote

Healthy Zuppa Toscana is a creamy, hearty soup loaded with veggies like carrots, sweet potatoes, and kale. Naturally gluten- and dairy-free, it’s as healthy as it is delicious!

Prep Time25

Cook Time25

Total Time50

Course: Dinner, Soup

Cuisine: American, Healthy

Keyword: Healthy Zuppa Toscana, zuppa toscana healthy

Servings: servings

Author: Chelsea Lords

Cost: $13.12

Equipment

Large pot

Ingredients

1 tablespoon olive oil
1 cup diced yellow onion
1 cup diced carrots
1 pound ground Italian sausage mild or hot—see note 1
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon smoked paprika
1/8 teaspoon red pepper flakes optional
1 tablespoon minced garlic
2 tablespoons flour or GF flour to keep GF
5 cups chicken broth like Swanson
4 cups peeled and chopped sweet potatoes 3 medium
2 tightly packed cups shredded kale
1 (13.5-ounce) can coconut milk full-fat, see note 2
Parmesan cheese optional, see note 3

US - Metric

Instructions

Add oil to a large pot over medium-high heat. Stir in diced onions and carrots. Sauté 5–7 minutes or until soft and fragrant. Press to edges of the pan. Add Italian sausage to the center. Season with the salt, pepper, smoked paprika, and red pepper flakes (if using). Cook, crumbling as you go, until browned. If there is more than 1 tbsp grease, drain off excess (see note 4).
Add minced garlic and sprinkle flour over everything. Cook, stirring constantly, for 1 minute. Very gradually add the chicken broth, while stirring and scraping the bottom of the pan. Once all broth is added, add in sweet potatoes and increase heat to high. Bring to a boil. Once boiling, reduce heat to low (cook at a gentle simmer). Cover with a lid and simmer for 15–20 minutes or until potatoes are fork tender.
Remove the lid and add shredded kale and coconut milk; stir through. Simmer until kale is wilted, another 3–5 minutes. Taste and adjust seasonings. Remove from heat, ladle into bowls, and use a zester to grate a sprinkle of Parmesan cheese on top if desired (Parmesan cheese has dairy). Enjoy!

Video

Notes

Note 1: This soup is on the sweeter side from the sweet potatoes and coconut milk, so I balance it with red pepper flakes, smoked paprika, and spicy sausage. If you don’t like spice, use mild sausage—but note the soup will be on the sweeter side. If using sausage in casings, remove from casings first.

Note 2: I highly recommend full-fat coconut milk for the best flavor and texture—it’s richer and thicker than lite. If you don’t enjoy the subtle coconut flavor, use half-and-half or heavy cream instead (but soup will no longer be dairy-free).

Note 3: Parmesan cheese is a totally optional topping, so leave it out for dairy-free soup. If using, I recommend grating it with a zester, which gives it a great texture and allows the cheese to melt beautifully into the soup.

Note 4: Drain off all but 1 tbsp of the sausage drippings. At the end of preparing this soup, if there is still too much grease for your liking, allow the soup to cool for 15–20 minutes. The grease will rise to the top and you can gently skim it off the top.

Nutrition