Imagine diving into a steaming bowl of soup that brings the rich, warm flavors of Tuscany to your kitchen: savory Italian sausage, sun-dried tomatoes, hearty kale, and a creamy broth that feels like a hug. This Tuscan Soup With 15 G Protein is cozy, satisfying, and perfect for any night when you want depth of flavor without fuss. It’s rich, comforting, and nutritiously crafted to give you a protein boost while you indulge.
What Is Tuscan Soup / Why It’s Special
Tuscan soup (also known as “Zuppa Toscana” style) traditionally features sausage, potatoes, kale, and a rich broth. In this version, the recipe is adapted to be more protein-focused and lower in carbs while keeping those classic Italian flavors alive: spicy sausage, garlic, sun-dried tomatoes, and leafy greens. With about 15 g of protein per serving, it offers both indulgence and nourishment. What truly makes it special is how effortlessly it captures the rustic elegance of Tuscany in one bowl even on a busy weeknight.
Ingredients You’ll Need
- 1 lb Italian sausage, sliced or crumbled
- 1 Tbsp olive oil
- 1 large yellow onion, chopped
- 3 cloves garlic, minced
- 1 tsp dried oregano
- ½ cup sun-dried tomatoes (drained and chopped)
- 6 cups low-sodium chicken broth
- ¼ tsp salt
- ¼ tsp freshly cracked black pepper
- 1 bunch kale, chopped (about 4 cups)
- 1 cup heavy cream
Toppings (optional): - ¼ cup grated Parmesan cheese
- Fresh parsley, chopped
Optional Add-Ins:
- Substitute spinach or Swiss chard for kale
- Use turkey sausage instead of Italian for lighter flavor
- Add mushrooms or zucchini slices for extra veggies
Step-by-Step Instructions
Step 1: Cook the Sausage
Heat the olive oil in a large Dutch oven or heavy pot over medium-high heat. Add the Italian sausage and cook until browned and cooked through (about 3-5 minutes). Use a spoon or spatula to break up crumbles if using bulk sausage. Once browned, remove from heat momentarily and set aside.
Step 2: Sauté Onion & Garlic
In the same pot (keeping the flavor left by the sausage), reduce heat to medium. Add the chopped onion and minced garlic. Sauté until the onion is translucent and fragrant about 2-3 minutes. Stir frequently to avoid burning.
Step 3: Add Sun-dried Tomatoes & Broth
Stir in the chopped sun-dried tomatoes and dried oregano. Pour in the 6 cups of low-sodium chicken broth. Season with salt and cracked black pepper, then bring the mixture to a gentle boil. Scrape the bottom of the pot to release flavorful bits left by the sausage and onion.
Step 4: Simmer & Add Kale
Once boiling, reduce heat to a low simmer. Return the browned sausage to the pot. Let everything cook together for about 15-20 minutes, allowing the sausage flavor to infuse the broth. Then add the chopped kale and cook for another 1–2 minutes, just until the kale wilts and retains its vibrant color.
Step 5: Stir in the Cream
Lower the heat so the pot is on a gentle simmer. Stir in the heavy cream and allow it to heat through (about 1 minute). This creates a rich, velvety texture that ties all the ingredients together. Be careful not to let the soup come to a rapid boil after adding cream to avoid curdling.
Step 6: Serve & Garnish
Ladle the hot soup into serving bowls. Optionally top each bowl with grated Parmesan and chopped fresh parsley. Serve immediately while warm and creamy.
Tips / Variations / Why You’ll Love It
- Tip: Use a quality Italian sausage sweet or hot depending on your preference for best flavor and texture.
- Tip: If you’d like a lighter texture, you can swap half the heavy cream with plain Greek yogurt stirred in after removing from heat.
- Variation: To boost veggie content, add 1–2 cups sliced mushrooms or diced zucchini when you add the kale.
- Variation: For extra richness, use half & half instead of heavy cream but simmer gently.
- Why You’ll Love It: The soup is simple to make, yet feels elevated. The sausage adds depth, the sun-dried tomatoes deliver umami, the kale gives volume and color and the creamy broth ties it all together. Plus, the ~15 g protein per serving makes it a satisfying and nourishing meal.
FAQs
Q1. Can I use chicken sausage instead of Italian?
Yes. Chicken sausage works as a lighter alternative. Keep seasonings the same and cook the chicken sausage until browned.
Q2. How long will leftovers last?
Store in an airtight container in the refrigerator for up to 3–4 days. Reheat gently over low heat, stirring occasionally.
Q3. Can I freeze this soup?
You can, but because it contains cream, texture may change slightly when thawed. Freeze before adding cream, then stir fresh cream in when reheating.
Q4. What can I serve with it?
Serve with garlic crostini, a side of crusty bread, or a fresh green salad for contrast. A wedge of lemon or extra parsley brightens it too.
Conclusion
This Tuscan Soup With 15G Protein brings rustic Italian comfort to your table rich, creamy, and full of warm flavors. With sausage, kale, sun-dried tomatoes and velvety broth, it’s a one-pot meal that delivers depth without complexity.
✨ Try it this week and tag @EatTreatsRecipes on Pinterest or Instagram because comfort should always be this delicious!