High Protein Zuppa Toscana
Elevate your dinner table with this delectable High Protein Zuppa Toscana, a nourishing twist on the classic Italian soup! Packed with lean turkey or chicken sausage, tender russet potatoes, hearty cannellini beans, and vibrant kale, this recipe is the perfect balance of flavor and nutrition. Infused with rich aromas of garlic, onion, and a hint of spice from crushed red pepper flakes, this soup delivers a warming, savory experience in every spoonful. What sets this recipe apart is its creamy base made with unsweetened coconut milk, providing dairy-free creaminess without compromising on taste. With just 15 minutes of prep time and 35 minutes of cooking, you’ll have a comforting, protein-packed meal ready to serve to your family or guests. Garnish with fresh parsley for a burst of color and freshness, and enjoy this hearty soup all year long! Perfect for meal prep, this Zuppa Toscana is both healthy and comforting—ideal for busy weeknights or cozy weekends.
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Recipe Information
Ingredients
- 1 pound Lean turkey or chicken sausage
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 6 cups Low-sodium chicken broth
- 3 medium Russet potatoes, diced
- 1 can (15 ounces) Canned cannellini beans (white kidney beans), rinsed and drained
- 4 cups Kale, stems removed and leaves chopped
- 1 cup Coconut milk (unsweetened, canned)
- 0.5 teaspoon Crushed red pepper flakes
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Heat a large pot or Dutch oven over medium heat. Add the olive oil and crumble the turkey or chicken sausage into the pot. Cook, stirring occasionally, until browned and fully cooked, about 5-7 minutes. Remove the sausage with a slotted spoon and set it aside.
In the same pot, add the diced onion and cook for 3-4 minutes until it becomes translucent. Add the minced garlic and cook for an additional 1 minute until fragrant.
Pour in the chicken broth and bring the mixture to a boil. Add the diced potatoes and reduce the heat to a simmer. Cook for 10-12 minutes, or until the potatoes are tender when pierced with a fork.
Stir in the rinsed cannellini beans, cooked sausage, and chopped kale. Simmer for 5 minutes until the kale is softened.
Reduce the heat to low and stir in the coconut milk. Season the soup with crushed red pepper flakes, salt, and black pepper. Taste and adjust seasonings as needed.
Ladle the soup into bowls and garnish with fresh parsley, if desired. Serve hot and enjoy your High Protein Zuppa Toscana!
Nutrition Facts
Calories |
2542 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 115.4 g | 148% | |
| Saturated Fat | 63.5 g | 318% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 6018 mg | 262% | |
| Total Carbohydrate | 245.5 g | 89% | |
| Dietary Fiber | 39.2 g | 140% | |
| Total Sugars | 25.6 g | ||
| Protein | 146.9 g | 294% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 635 mg | 49% | |
| Iron | 30.4 mg | 169% | |
| Potassium | 6920 mg | 147% | |
*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.
