Low Sodium Zuppa Toscana
Indulge in the comforting flavors of **Low Sodium Zuppa Toscana**, a lighter twist on the beloved Italian-inspired soup. This hearty recipe is packed with wholesome goodness, featuring savory low sodium Italian chicken sausage, tender russet potatoes, and nutrient-rich kale, all simmering in a broth infused with garlic and onion for an irresistible depth of flavor. Finished with unsweetened almond milk or low-sodium cream for a creamy touch, this soup is perfect for those seeking delicious, heart-healthy meals without skimping on satisfaction. Ready in just 50 minutes, it's an ideal dish to serve piping hot alongside crusty low-sodium bread or enjoy solo for a cozy one-pot meal. Perfect for meal prepping or feeding the family, this recipe prioritizes taste while adhering to low sodium guidelines—your taste buds (and your heart) will thank you!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 pound Low sodium Italian chicken sausage
- 1 medium Yellow onion, diced
- 4 cloves Garlic, minced
- 4 medium Russet potatoes, peeled and sliced into 1/4-inch rounds
- 6 cups Low sodium chicken broth
- 5 cups Kale, stems removed and leaves roughly chopped
- 1 cup Unsweetened, plain almond milk or low sodium unsalted cream
- 1 teaspoon Crushed red pepper flakes (optional, for spice)
- 0.5 teaspoons Black pepper, freshly ground
Instructions
Heat the olive oil in a large soup pot or Dutch oven over medium heat.
Remove the casings from the low sodium Italian chicken sausage, crumble into the pot, and cook until browned, about 5-7 minutes. Remove the cooked sausage with a slotted spoon and set aside.
In the same pot, add the diced yellow onion and sauté until softened, about 3-4 minutes. Add the minced garlic and cook for an additional 1 minute, stirring frequently to prevent burning.
Add the sliced potatoes to the pot and pour in the low sodium chicken broth. Bring the mixture to a boil, then reduce the heat to a simmer. Cook for 15-20 minutes, or until the potatoes are tender and can be easily pierced with a fork.
Return the cooked sausage to the pot and stir in the chopped kale. Cook for another 5 minutes, or until the kale is wilted and tender.
Stir in the unsweetened almond milk (or low sodium unsalted cream) and season with freshly ground black pepper. If desired, add the crushed red pepper flakes for a slight kick of heat.
Simmer for an additional 5 minutes, ensuring all the flavors combine well. Taste and adjust seasoning if needed, keeping those low sodium dietary guidelines in mind.
Serve hot with a side of crusty low-sodium bread, or enjoy on its own for a comforting, low-sodium meal.
Nutrition Facts
Calories |
1850 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.8 g | 89% | |
| Saturated Fat | 15.2 g | 76% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 4914 mg | 214% | |
| Total Carbohydrate | 178.0 g | 65% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 14.3 g | ||
| Protein | 130.0 g | 260% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 1034 mg | 80% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 6524 mg | 139% | |
*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.
