Mediterranean Diet Hearty Vegetable and Sausage Soup
Warm up with a bowl of Mediterranean Diet Hearty Vegetable and Sausage Soup, a nutrient-packed, flavor-rich dish perfect for cozy weeknight dinners or meal prep. This Mediterranean-inspired recipe balances lean Italian chicken sausage with a vibrant medley of vegetables, including zucchini, red bell peppers, and hearty cannellini beans, all simmered in a savory broth infused with garlic, thyme, and oregano. With its wholesome ingredients—like baby spinach stirred in for a boost of greens—and a drizzle of extra-virgin olive oil to start, this soup is both comforting and healthy. Ready in just an hour, it’s a one-pot wonder that’s light on prep but big on taste. Plus, it’s low in sodium, packed with protein, and brimming with fiber, making it perfect for anyone embracing a Mediterranean diet lifestyle. Serve it with a slice of crusty whole-grain bread or enjoy it on its own for a satisfying meal that the whole family will love.
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Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 12 ounces Italian chicken sausage, sliced
- 1 large yellow onion, chopped
- 2 medium carrot, diced
- 2 stalks celery stalks, diced
- 1 medium red bell pepper, chopped
- 1 medium zucchini, sliced
- 4 cloves garlic cloves, minced
- 14.5 ounces canned diced tomatoes, undrained
- 6 cups low-sodium chicken broth
- 1 leaf bay leaf
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried oregano
- 15 ounces canned cannellini beans, rinsed and drained
- 2 cups baby spinach
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the sliced sausage to the pot and cook for about 5-6 minutes, stirring occasionally, until browned. Remove the sausage with a slotted spoon and set it aside.
In the same pot, add the chopped onion, diced carrots, and celery. Sauté for about 5 minutes until they start to soften.
Stir in the chopped red bell pepper, sliced zucchini, and minced garlic, and cook for another 2-3 minutes until the vegetables begin to soften.
Pour in the diced tomatoes, including their juice, and the chicken broth. Stir to combine.
Add the bay leaf, dried thyme, and dried oregano. Bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
After 15 minutes, add the cannellini beans and the cooked sausage back into the pot.
Continue to simmer the soup for another 10 minutes, allowing the flavors to meld together.
Stir in the baby spinach and let it cook for an additional 2-3 minutes until the spinach is wilted.
Remove the bay leaf and season the soup with salt and black pepper to taste.
Garnish with fresh chopped parsley before serving.
Nutrition Facts
Calories |
1567 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.8 g | 79% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 5020 mg | 218% | |
| Total Carbohydrate | 148.0 g | 54% | |
| Dietary Fiber | 38.8 g | 139% | |
| Total Sugars | 47.8 g | ||
| Protein | 108.0 g | 216% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 563 mg | 43% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 4503 mg | 96% | |
*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.
