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Tuscan Vegetable Soup

Written by: Doris Nicolas-Mir, MPH, RDN, LDN, CDCES

 

Prep Time: 15 minutes

Cook Time: 75 minutes

Makes: 7 servings

Ingredients

2 tablespoons olive oil
1 pound Italian turkey sausage, sliced into ½ inch pieces
½ cup chopped onions
3 cups small white potatoes, quartered
1 cup carrots, diced
6 garlic cloves, minced
2 cups low sodium vegetable broth
4 cups water
2 cups kale, de-stemmed, roughly chopped
1 teaspoon salt
1 teaspoon black pepper
1 bay leaf
2 cups tomatoes, diced
1 cup heavy cream

Directions

  1. Heat olive oil in a large Dutch oven over medium-high heat. Add sausage and brown until cooked though.
  2. Add onions and cook for 5 minutes or until onions are soft and translucent.
  3. Add potatoes, carrots and garlic and cook for an additional 3-4 minutes.
  4. Add broth, water, kale, salt, pepper, and bay leaf. Stir to combine. Bring to a boil, reduce heat to a simmer or to low, cover and simmer for 45 minutes.
  5. Remove lid and add tomatoes. Cook uncovered for an additional 10-15 minutes.
  6. Remove from heat, remove bay leaf, and stir in heavy cream. Serve immediately and enjoy!

Nutritional Information:

Serving Size: 1 ½ cups

Calories: 352, Fat: 22.7g, Protein: 13g, Carbohydrates: 25g, Fiber: 2.3g, Sodium: 813mg

Nutrition Tip:

Even though winter is winding down, it’s never a bad time to enjoy a bowl of hearty soup. This Tuscan veggie soup includes kale and carrots, which are both high in antioxidants like vitamin A. Using turkey sausage is a great way to lower the fat content of a recipe without compromising the flavor. Make this soup on the weekend and reheat for a quick lunch or dinner meal during the week.

Adapted from: Misfits Market recipe #37

 

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Categories: Healthy Living,  Nutrition,  Recipes
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