Name: Healthy Zucchini Tomato Italian Sausage Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 2 cups (300 g) chopped onion; 5 plum tomatoes, diced (about 500 g); 1 tablespoon extra-virgin olive oil; 2 garlic cloves, minced; 1/4 cup (60 g) tomato paste; 2 quarts (2 liters) low-sodium chicken or vegetable broth; 1 pound (450 g) Italian sweet sausage, casings removed; 1 cup (100 g) diced celery; 1 fresh thyme sprig; 1 cup (100 g) coarsely grated Parmesan cheese; 2 tablespoons chopped fresh basil; 2 cups (200 g) diced red bell pepper; 1 tablespoon Parmesan cheese (optional, for topping); A pinch of red pepper flakes; ½ teaspoon black pepper; 2 pounds (900 g) zucchini, cut into bite-sized pieces; 1 tablespoon Parmesan rind (optional)

Welcome to an epicurean adventure that will transport you straight to the rustic kitchens of Italy with this Healthy Zucchini Tomato Italian Sausage Soup. Packed with vibrant flavors and a medley of colorful vegetables, this soup is not only heartwarming but also nourishing, making it an excellent addition to your recipe collection. The bold flavors of Italian sausage pair perfectly with the sweetness of fresh plum tomatoes and the slight bite from the zucchini, creating a broth that is both robust and refreshing. If you are looking for a dish that is easy to prepare, deliciously comforting, and wholesome, then you are in the right place. Dive into this recipe for a cozy meal that speaks the language of warmth and satisfaction, perfect for any day of the week.

Why You’ll Love This Healthy Zucchini Tomato Italian Sausage Soup

This soup isn’t just another recipe to fill up your menu; it’s a celebration of flavor and nutrition. Here’s what makes it special:

Rich Italian Flavors: The harmonious blend of spices, fresh herbs, and sausage provides an authentic Italian taste.
Nutritious and Filling: Packed with veggies and protein, this soup is a wholesome meal.
Easy to Prepare: With a straightforward method, it suits both novice and seasoned cooks.
Versatile: Customizable ingredients make it adaptable to different dietary needs.
Perfect for Batch Cooking: Ideal for meal prep or freezing for rainy days.

Preparation Phase & Tools to Use

Embarking on this culinary journey requires a bit of initial preparation. To set the stage for a smooth cooking experience, make sure your kitchen is tidy and your workspace is organized. Begin by gathering all the ingredients to ensure everything you need is within arms reach. Pre-measure your spices, chop the vegetables, and have your cooking utensils ready. Utilizing a large, heavy-bottomed pot is essential for cooking this soup evenly and for allowing the flavors to meld beautifully. A sharp knife will assist in chopping the vegetables and sausage finely, while a wooden spoon will help in stirring the mixture. These tools not only simplify the process but also ensure that your recipe turns out precisely as intended.

Ingredients

2 cups (300 g) chopped onion
5 plum tomatoes, diced (about 500 g)
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1/4 cup (60 g) tomato paste
2 quarts (2 liters) low-sodium chicken or vegetable broth
1 pound (450 g) Italian sweet sausage, casings removed
1 cup (100 g) diced celery
1 fresh thyme sprig
1 cup (100 g) coarsely grated Parmesan cheese
2 tablespoons chopped fresh basil
2 cups (200 g) diced red bell pepper
1 tablespoon Parmesan cheese (optional, for topping)
A pinch of red pepper flakes
½ teaspoon black pepper
2 pounds (900 g) zucchini, cut into bite-sized pieces
1 tablespoon Parmesan rind (optional)

Instructions

Step 1: Brown the Sausage

In a large pot, heat the extra-virgin olive oil over medium-high heat. Add the Italian sweet sausage, breaking it up into small bits as it cooks. Stir occasionally until the sausage is nicely browned and cooked through, roughly 5 minutes. This step is crucial to render the fat and to develop a savory base for the soup.

Step 2: Sauté the Vegetables

Introduce the chopped onions, diced celery, and red bell pepper to the pot. Sauté these vegetables for about 4 minutes, stirring occasionally, until they become tender and slightly caramelized. This will add a layer of sweetness and depth to the dish.

Step 3: Build the Flavor Base

Push the sautéed vegetables to the side of the pot, reduce the heat to medium, and introduce the minced garlic, red pepper flakes, and tomato paste to the center. Let this mixture cook for about 2 minutes, stirring constantly, to marry the flavors and build a rich, hearty base for the soup.

Step 4: Add Core Ingredients

Add the diced tomatoes, zucchini, black pepper, and pour in the broth. Stir well, ensuring the tomato paste is evenly distributed. Add the Parmesan rind, if using, grated Parmesan cheese, fresh basil, and thyme sprig.

Step 5: Simmer and Serve

Bring the soup to a gentle simmer, then cover the pot and let it cook for 10-15 minutes. During this time, the vegetables will become tender and the flavors will blend harmoniously. Remove the Parmesan rind before serving and adjust seasoning if needed. Serve the soup hot with a sprinkle of fresh basil and additional Parmesan cheese for garnish if desired.

Variations

Protein: Swap Italian sausage for chicken sausage or tofu for a lighter, vegetarian-friendly option.
Vegetables: Add in spinach or kale for extra greens and nutrients, enhancing texture and color.
Spices: Introduce fennel seeds or smoked paprika for a deeper, aromatic flavor profile.

Cooking Notes

Italian sweet sausage adds quintessential flavor; however, for a spicier kick, consider using hot Italian sausage.
For optimal flavor, allow the soup to sit a day before serving, as it lets the flavors meld beautifully.

Serving Suggestions

Pair the soup with a crusty garlic bread or an artisan sourdough for a complete meal.
Serve alongside a fresh garden salad for a lighter lunch option.

Tips

Store leftovers in an airtight container in the refrigerator for up to 3 days for easy weekday meals.
Double the batch and freeze portions for future quick and comforting dinners.

Prep Time, Cook Time, Total Time

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Nutritional Information

Calories: Approximately 300 per serving
Protein: 16g per serving
Sodium: 600mg per serving

FAQs

Can I make this soup vegan?

Yes, simply replace the sausage with a plant-based alternative like tempeh and use vegetable broth instead of chicken broth.

How can I thicken this soup?

You can blend a portion of the soup using an immersion blender or add some cooked potato for a heartier texture.

What can I use instead of plum tomatoes?

Cherry tomatoes or canned diced tomatoes can be used as a substitute in this recipe.

Can I freeze this soup?

Indeed! This soup freezes well. Cool completely before transferring to freezer-safe containers and store for up to 3 months.

Conclusion

This Healthy Zucchini Tomato Italian Sausage Soup is a delightful embrace of nutritious ingredients and traditional flavors that is sure to satisfy your taste buds. Its simplicity in preparation and versatility in serving make it a go-to dish for busy weeknights or cozy weekends. We invite you to try this recipe, share your own variations in the comments, and bring a taste of Italy to your home. Bon Appétit!