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Zuppa Toscana, Healthy Soup, Creamy, Spicy!

making of Zuppa Toscana
5/5 - (1 vote)

This Whole30-friendly Zuppa Toscana is thick and creamy, spicy, and flavorful to the max. This delicious Whole30 soup is perfect for any season, but especially the colder months.

This is one of the finest Whole30 soups out there and my favorite healthy soup! It’s dairy-free, gluten-free, grain-free, and sugar-free!

Why This Healthy Soup Recipe Will Be a Hit:

This dairy-free Whole30 soup is thick and creamy like traditional Zuppa Toscana.

It all starts with a simple but delectable homemade Italian sausage recipe! But don’t be concerned; it’s a quick and painless process.

This healthful Zuppa Toscana is very satisfying and a one-pot supper thanks to the mix of coconut milk, kale, potatoes, Italian sausage, and bacon.

Variations

  • If you don’t want to eat potatoes, use cauliflower florets instead. Even celery root can be used!
  • If you prefer or don’t like pork, try using ground chicken instead.
  • Replace the coconut milk with cashew cream if you’re allergic to coconut or concerned about a “coconutty” flavor. In a high-powered blender, combine 1 cup raw cashews with 3/4 cup water and mix until fully smooth.
Zuppa Toscana
Food: Zuppa Toscana recipe (salt and lavender)

Chef’s Advice

  • After you’ve added the kale, don’t overcook the soup. It should be brilliant green and slightly wilted.
    On Sunday, make a large batch of this Whole30-friendly Zuppa Toscana and enjoy it throughout the week. The most comfortable meal prep ever!
  • If you’re sensitive to heat, leave out the extra 1/2 teaspoon of crushed red pepper flakes in the soup.
    Whole30 healthy Zuppa Toscana recipe in a big pot.
  • To make Italian sausage, combine all ingredients in a mixing bowl and mix thoroughly with your hands. Alternatively, simply combine all ingredients in a large pot and stir occasionally while browning. In a big heavy-bottomed pot, preferably a Dutch oven, brown the sausage, breaking it up with a spoon or spatula. Drain and set aside after removing from the pot.

Combine the ingredients for the sausage and brown them in a pot.

Remove the bacon with a slotted spoon when it has crisped up. Don’t throw away the bacon grease! Cook until the onions and garlic are tender and transparent.

Crisp the bacon in a skillet.

Bring the chicken broth to a boil. Add the potatoes and cook for another 10-15 minutes, or until fork-tender.

Reduce to medium heat and whisk in the coconut milk and sausage until smooth. Cook until the kale is bright green and just wilted, then add the bacon.

5 minutes to prepare
45 minutes to prepare
50 minutes total
Zuppa Toscana, Healthy
Food: Zuppa Toscana, Healthy (foodnetwork)

Ingredients

  • 4 slices Whole30-compliant bacon, cut into about 1/2′′ pieces
  • 1 pound Italian sausage, made from the recipe below or storebought
  • 12 teaspoons crushed red pepper flakes
  • 4 medium yellow potatoes, diced into bite-sized pieces
  • 1 medium white or yellow onion diced
  • 2 tablespoons garlic minced, about 4 cloves
  • 4 cups chicken stock
  • 1/2 bunch kale stems removed and leaves chopped,

Homemade 1 pound ground pork

  • 1 tablespoon red wine vinegar
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 tablespoon fresh chopped parsley or 2 teaspoons dried
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried basil
  • 1 teaspoon paprika
  • 1 teaspoon red pepper flakes
  • 1 teaspoon ground fennel seed
Zuppa Toscana
Food: Zuppa Toscana served (belly full)

Instructions

  • If making Italian sausage, mix all ingredients thoroughly in a mixing bowl. Alternatively, put all ingredients in a pot and brown while stirring constantly.
  • Sprinkle crushed red pepper flakes over Italian sausage in a Dutch oven or heavy-bottomed cooking pot over medium heat. Break up the chunks using a spoon. Drain and set aside when browned and cooked through.
  • 5-10 minutes over medium heat, cook the bacon slices in the same Dutch oven until crisp. Remove the crisp bacon and set it aside; keep the bacon fat! Cook, stirring frequently, until the onions are tender and transparent, about 5 minutes.
  • Bring the chicken stock to a boil in the Dutch oven with the onions and garlic over high heat. Boil until the potatoes are fork-tender, about 10-20 minutes. Reduce the heat to medium and add the coconut milk and cooked sausage, stirring to combine. Just before serving, add the bacon and kale to the soup and heat until the kale is brilliant green and softened. Season to taste with salt and pepper.

Notes

This recipe serves around 6 people. Your desired portion sizes will determine the number of servings.

The nutritional values provided are for one serving using the ingredients specified and are approximate. The exact macros will vary depending on the brands and types of ingredients utilized.

Prepare the recipe as directed to determine the weight of one serving. Weigh the final recipe, then divide the weight (excluding the weight of the container in which the food is stored) by 6. The weight of one serving will be the result.

Nutritional Information

Calories: 394 kcal, Carbohydrates: 35 g, Protein: 13 g, Fat: 24 g, Saturated Fat: 16 g, Cholesterol: 14 mg, Sodium: 765 mg, Potassium: 1235 mg, Fiber: 5 g, Sugar: 5 g, Vitamin A: 4775 IU, Vitamin C: 74.2 mg, Calcium: 138 mg, Iron: 7.1 m