Healthy Zuppa Toscana

Ingredients

1 tablespoon olive oil

¾ lb (350 g) turkey sausage, cut into bite-size pieces

3.5 oz (100 g) bacon, cut into strips, optional

1 medium onion, diced

2 large garlic cloves, minced

½ teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon dried sage

½ teaspoon dried rosemary

¼ teaspoon red chili flakes

1 ½ lb (700 g) potatoes, peeled and cubed

4 cups low-sodium chicken stock

1 can (13.5 fl.oz. / 400 ml) coconut milk

2 cups (75 g) black Tuscan kale (cavolo nero)

Salt and freshly ground black pepper to taste

Instructions:

Heat the olive oil in a large pot over medium heat. Add the turkey sausage and cook for 3-4 minutes until slightly browned.

Stir in the bacon if using and continue to cook for 2-3 minutes until crisp.

Stir in the diced onion and minced garlic cloves. Cook for 2-3 minutes or until the onion becomes translucent.

Next, add the dried oregano, basil, sage, rosemary, and red chili flakes. Stir well to combine.

Add the potatoes, chicken stock, and coconut milk to the pot, stir well, then bring the mixture to a boil.

Reduce the heat to a simmer and cook for 15-20 minutes or until the potatoes are tender.

Add the black Tuscan kale to the pot and simmer for a further 2-3 minutes until wilted.

Season the soup with salt and freshly ground black pepper to taste. Serve hot, garnished with extra red chili flakes if you like.

Nutrition Information:

Yield: 6 | Serving Size: 1

Amount Per Serving:

Frequently Asked Questions:

What makes this Zuppa Toscana healthier than the traditional version?

This Zuppa Toscana recipe uses turkey sausage instead of traditional pork sausage and incorporates coconut milk for a lighter, dairy-free option.

Can I omit the bacon for a vegetarian version?

Absolutely! If you prefer a vegetarian version, you can skip the bacon or replace it with vegetarian bacon alternatives.

Are there alternatives for Tuscan kale if I can’t find it?

Yes, you can use other varieties of kale or even spinach as a substitute for Tuscan kale.

Is the coconut milk flavor noticeable in the soup?

The coconut milk adds a subtle creaminess without a strong coconut flavor.

It complements the other ingredients well.

Can I use regular potatoes instead of sweet potatoes?

Yes, regular potatoes work well in this recipe.

Choose a waxy variety for better texture.

How spicy is this soup with the red chili flakes?

The amount of red chili flakes can be adjusted to your taste.

The recipe provides a mild level of heat, but you can add more or less according to your preference.

Is this soup suitable for meal prep?

Yes, this Zuppa Toscana is excellent for meal prep.

It reheats well, making it convenient for enjoying throughout the week.

Can I freeze this soup?

While you can freeze this soup, keep in mind that coconut milk may undergo texture changes when frozen and thawed.

It’s best enjoyed fresh or refrigerated.

What’s the difference between regular kale and Tuscan kale?

Tuscan kale, also known as Lacinato or Dinosaur kale, has dark, bumpy leaves and a slightly sweeter taste compared to curly kale.

It works well in soups and stews.

Is there a significant taste difference between turkey sausage and pork sausage in this recipe?

Turkey sausage has a lighter flavor compared to pork sausage, making the soup leaner.

The spices in the recipe add robust flavors to compensate for the lighter meat.