Heart-Healthy Hearty Vegetable and Sausage Soup
Warm up with a bowl of **Heart-Healthy Hearty Vegetable and Sausage Soup**, a wholesome and flavorful dish packed with nutrient-rich ingredients and bold Italian-inspired flavors. This comforting soup combines lean turkey sausage and an array of vibrant vegetables, including kale, zucchini, carrots, and bell peppers, simmered in a savory low-sodium chicken broth. The addition of dried Italian seasoning and garlic brings depth and aromatic richness, while optional whole-grain orzo adds a satisfying texture. Easy to prepare in under an hour, this low-fat, high-fiber soup is perfect for busy weeknights or meal prepping, helping you stay on track with your healthy eating goals without sacrificing taste. Whether you're looking for a hearty, warming dinner or a nutrition-packed lunch, this recipe is sure to hit the spot!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 12 ounces lean turkey sausage, sliced
- 1 medium onion, chopped
- 4 cloves garlic cloves, minced
- 3 medium carrots, sliced
- 2 stalks celery stalks, sliced
- 1 large red bell pepper, diced
- 1 medium zucchini, sliced
- 14.5 ounces canned low-sodium diced tomatoes
- 6 cups low-sodium chicken broth
- 4 cups kale, chopped
- 1 teaspoon dried Italian seasoning
- 0.5 teaspoon black pepper
- 1 cup cooked whole grain orzo (optional)
Instructions
Heat olive oil in a large soup pot over medium heat.
Add turkey sausage slices and sauté until browned, about 5-7 minutes. Remove the sausage with a slotted spoon and set aside.
In the same pot, add the chopped onion and cook until translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the sliced carrots, celery, red bell pepper, and zucchini. Cook for about 8 minutes until the vegetables start to soften.
Return the browned sausage to the pot, along with the canned diced tomatoes and their juices.
Pour in the low-sodium chicken broth and bring the mixture to a simmer.
Add the chopped kale, Italian seasoning, and black pepper. Stir well to combine.
Reduce the heat to low, cover the pot, and let the soup simmer for about 20 minutes, stirring occasionally.
If using orzo, stir in the cooked orzo before serving.
Taste and adjust seasoning as needed, then serve hot.
Nutrition Facts
Calories |
1730 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.4 g | 89% | |
| Saturated Fat | 14.6 g | 73% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 239 mg | 80% | |
| Sodium | 3249 mg | 141% | |
| Total Carbohydrate | 171.5 g | 62% | |
| Dietary Fiber | 32.5 g | 116% | |
| Total Sugars | 46.5 g | ||
| Protein | 120.2 g | 240% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 847 mg | 65% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 5234 mg | 111% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
