Low Fat Hearty Vegetable and Sausage Soup
Warm up with a comforting bowl of Low Fat Hearty Vegetable and Sausage Soup, a nutrient-packed meal that's as satisfying as it is wholesome. This delicious one-pot recipe features lean turkey sausage and a vibrant medley of fresh vegetables, including zucchini, carrots, red bell pepper, and green beans, all simmered in a flavorful broth seasoned with thyme, oregano, and a hint of garlic. Made with low-sodium chicken broth and plenty of fiber-rich spinach, this soup is both healthy and hearty, perfect for a light yet filling dinner. Ready in just 45 minutes and ideal for meal prep, this low-fat, high-protein dish proves that you don't need extra calories for extra comfort. Serve it hot for a guilt-free treat the whole family will love!
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Recipe Information
Ingredients
- 12 ounces lean turkey sausage
- 1 tablespoon olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic
- 2 large, chopped carrot
- 2 chopped celery stalks
- 1 medium, chopped zucchini
- 1 large, chopped red bell pepper
- 1 cup, cut into 1-inch pieces green beans
- 6 cups low-sodium chicken broth
- 14.5 ounces canned diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 3 cups fresh spinach
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté until softened, about 5 minutes.
Add the minced garlic and cook for another minute, until fragrant.
Remove the casing from the turkey sausage and break it into chunks.
Add the sausage to the pot, cook until browned and cooked through, stirring occasionally, about 5-7 minutes.
Stir in the chopped carrots, celery, zucchini, red bell pepper, and green beans, cooking for another 5 minutes.
Pour in the chicken broth and canned diced tomatoes, along with their juice.
Add the dried thyme, oregano, and bay leaf, stirring well to combine.
Bring the soup to a gentle boil, then reduce the heat to low and let it simmer for about 15 minutes.
Add the fresh spinach to the pot, pushing it down into the soup.
Season with salt and black pepper, adjusting to taste.
Remove the bay leaf before serving.
Serve the soup hot, garnished with additional fresh herbs if desired.
Nutrition Facts
Calories |
1327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.4 g | 77% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 5.2 g | ||
| Cholesterol | 248 mg | 83% | |
| Sodium | 6720 mg | 292% | |
| Total Carbohydrate | 101.3 g | 37% | |
| Dietary Fiber | 33.4 g | 119% | |
| Total Sugars | 59.9 g | ||
| Protein | 102.2 g | 204% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 674 mg | 52% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 4647 mg | 99% | |
*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.
