Italian Sausage Soup Low Fat
Warm, hearty, and bursting with Tuscan-inspired flavors, this Low-Fat Italian Sausage Soup is a wholesome comfort food classic with a healthy twist. Made with lean Italian turkey sausage, vibrant vegetables like zucchini, carrots, and spinach, and protein-packed cannellini beans, this one-pot meal is as nutritious as it is delicious. A fragrant blend of oregano, basil, and optional red pepper flakes elevates the broth, while the use of low-sodium chicken broth and no-salt-added tomatoes keeps it light and heart-friendly. Perfect for a satisfying weeknight dinner, this soup is ready in under an hour and pairs beautifully with crusty whole-grain bread or a simple side salad. Bonus: sprinkle a touch of Parmesan on top for an added burst of savory goodness! Keywords: low fat Italian sausage soup, healthy soup recipes, lean turkey soup, one-pot meals.
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Recipe Information
Ingredients
- 450 grams lean Italian turkey sausage
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 3 medium carrots, peeled and sliced
- 2 stalks celery stalks, sliced
- 1 medium zucchini, chopped
- 6 cups low-sodium chicken broth
- 1 can (400 grams) canned diced tomatoes (no salt added)
- 1 can (400 grams) canned cannellini beans, rinsed and drained
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon crushed red pepper flakes (optional)
- 4 cups baby spinach leaves
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- to taste grated Parmesan cheese (optional, for serving)
Instructions
Heat the olive oil in a large soup pot over medium heat.
Remove the turkey sausage from its casings (if necessary) and add it to the pot. Cook, breaking it up with a wooden spoon, until browned and cooked through, about 5-7 minutes. Transfer the sausage to a plate and set aside.
In the same pot, add the diced onion, garlic, carrots, and celery. Cook, stirring occasionally, until the vegetables start to soften, about 5 minutes.
Add the chopped zucchini to the pot and cook for another 2 minutes.
Pour in the chicken broth and add the canned diced tomatoes (including their juices), cannellini beans, oregano, basil, and crushed red pepper flakes (if using). Stir to combine.
Return the cooked sausage to the pot, and season with salt and black pepper. Bring the soup to a boil over medium-high heat, then reduce the heat to low and let it simmer for 20 minutes.
Stir in the baby spinach leaves and cook for an additional 2-3 minutes, until the spinach is wilted.
Taste and adjust seasoning with more salt or pepper, if needed.
Serve hot in bowls, optionally topped with grated Parmesan cheese.
Nutrition Facts
Calories |
1696 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.6 g | 83% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 322 mg | 107% | |
| Sodium | 5040 mg | 219% | |
| Total Carbohydrate | 130.3 g | 47% | |
| Dietary Fiber | 35.7 g | 128% | |
| Total Sugars | 36.5 g | ||
| Protein | 153.4 g | 307% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 634 mg | 49% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 5095 mg | 108% | |
*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.
