Low Sodium Toscana Soup
Warm up with a comforting bowl of Low Sodium Toscana Soup, a healthier twist on the classic Italian favorite that's packed with hearty, wholesome ingredients. This low-sodium recipe features tender chunks of russet potatoes, flavorful Italian turkey sausage, and vibrant kale, all simmered in a rich, creamy broth made with unsweetened almond milk and low sodium chicken stock. The addition of garlic and onion adds depth, while optional crushed red pepper flakes offer a subtle kick to tantalize your taste buds. Ready in under an hour, this guilt-free soup is easy to prepare and perfect for meal prepping or serving to family and friends. Pair it with low sodium bread for the ultimate cozy meal that’s both satisfying and heart-healthy.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 pound Italian turkey sausage (low sodium or no salt added, casing removed)
- 3 Russet potatoes (medium, diced into bite-sized chunks)
- 1 Onion (medium, finely chopped)
- 3 Garlic cloves (minced)
- 4 cups Low sodium chicken broth
- 1 cup Unsalted chicken stock (optional for more liquid)
- 4 cups Kale (stems removed, chopped)
- 1 cup Unsweetened almond milk (or milk of choice for creaminess)
- 1 tablespoon Olive oil
- Black pepper (to taste)
- Crushed red pepper flakes (optional, to taste)
Instructions
Heat olive oil in a large pot or Dutch oven over medium heat.
Add the low sodium Italian turkey sausage, breaking it into small pieces with a wooden spoon. Cook until browned and fully cooked, about 5-7 minutes, then remove it from the pot and set aside.
In the same pot, add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for another 1 minute, until fragrant.
Add the diced potatoes to the pot, followed by the low sodium chicken broth and optional chicken stock. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for about 15-20 minutes, or until the potatoes are tender when pierced with a fork.
Once the potatoes are tender, return the cooked sausage to the pot. Stir in the chopped kale and simmer for 3-5 minutes, until the greens are wilted.
Lower the heat and stir in the unsweetened almond milk. Let the soup heat through for 2-3 minutes without bringing it to a boil to avoid curdling.
Season the soup with black pepper and, if desired, a pinch of crushed red pepper flakes for heat. Adjust seasonings to taste.
Serve warm with optional low sodium bread on the side or enjoy as is!
Nutrition Facts
Calories |
1405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.1 g | 67% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 267 mg | 89% | |
| Sodium | 2858 mg | 124% | |
| Total Carbohydrate | 127.9 g | 47% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 11.9 g | ||
| Protein | 117.8 g | 236% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 1099 mg | 85% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 5498 mg | 117% | |
*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.
