Go Back
–+ servings
Easy Creamy Light Zuppa Toscana Recipe
katya bou

Light Zuppa Toscana

A guilt-free, hearty Italian soup re-imagined with lean sausage, kale, and a creamy texture without heavy cream. Perfect for a healthy, flavorful meal that fits into your mindful diet.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Course: dinner, Soup
Cuisine: Healthy, Italian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Basic Ingredients
  • 1 tbsp olive oil
  • 1 lb lean Italian sausage mild or spicy turkey/chicken sausage for a lighter version, or traditional pork sausage
  • 1 large yellow onion chopped
  • 4 cloves garlic minced
  • 6 cups chicken broth low sodium preferred
  • 3 cups water
  • 1 lb small red or gold potatoes thinly sliced (or 1 medium head cauliflower chopped into florets for potato substitute)
  • 1 bunch kale about 5-6 oz, stems removed and leaves chopped
  • 1/2 cup milk unsweetened almond milk, light coconut milk, or skim milk for dairy-free swap
  • 1/2 tsp red pepper flakes optional, for extra kick
  • salt and black pepper to taste
  • optional garnishes grated Parmesan cheese (omit for dairy-free), fresh parsley

Equipment

  • Large pot
  • Dutch Oven

Method
 

  1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add lean Italian sausage, breaking it up, and cook until browned and no longer pink, about 5-7 minutes. Remove sausage with a slotted spoon, leaving about 1 tbsp drippings in the pot.
  2. Add chopped onion to the pot and cook over medium heat until softened and translucent, about 5-7 minutes. Stir occasionally.
  3. Add minced garlic and red pepper flakes (if using). Cook for another minute until fragrant, avoiding burning the garlic.
  4. Pour in chicken broth and water. Scrape up any browned bits from the pot’s bottom. Bring to a simmer.
  5. Add thinly sliced potatoes or cauliflower florets (or a mix). Cook until tender, about 10-15 minutes.
  6. Return cooked sausage to the pot. Stir in chopped kale, pushing it down to wilt, about 2-3 minutes.
  7. Stir in milk gently and heat through without boiling. Season with salt and black pepper to taste.
  8. Ladle the soup into bowls. Garnish with fresh parsley and grated Parmesan cheese if desired. Serve hot.

Nutrition

Calories: 250kcalCarbohydrates: 15gProtein: 20gFat: 12gSaturated Fat: 3gCholesterol: 50mgSodium: 700mgPotassium: 700mgFiber: 5gSugar: 4gVitamin A: 1500IUVitamin C: 45mgCalcium: 100mgIron: 3mg

Notes

Use lean turkey or chicken sausage for a lighter, healthier meal. Cauliflower is a great low-carb substitute for potatoes. For dairy-free version, use unsweetened almond or light coconut milk and omit Parmesan.
Tried this recipe?Let us know how it was!
QR Code linking back to recipe