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High-Protein-Creamy-Italian-Sausage-Vegetable-Soup
Jemero Carter

Creamy Italian Sausage & Vegetable Soup

Creamy Italian Sausage & Vegetable Soup
Prep Time 30 minutes
Cook Time 15 minutes
Servings: 6 people
Course: Side Dish, Snack, Soup
Cuisine: American, Italian
Calories: 320

Ingredients
  

For the Soup Base:
  • 1 lb 450 g lean Italian turkey sausage (casings removed)
  • 1 tbsp olive oil
  • 1 medium yellow onion finely chopped
  • 3 cloves garlic minced
  • 4 cups 960 ml low-sodium chicken or bone broth
  • 1 medium zucchini about 200 g, diced
  • 2 cups fresh spinach roughly chopped
  • 1 can 14 oz / 400 g diced tomatoes (no sugar added)
For the Creamy Protein Component:
  • 1 cup 240 g plain Greek yogurt (2% or non-fat)
  • 4 oz 115 g light cream cheese, softened
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • ¼ tsp smoked paprika
  • Salt & pepper to taste
For Garnish (optional):
  • Freshly grated Parmesan cheese
  • Chopped fresh parsley or basil
  • Crushed red pepper flakes if desired

Method
 

Brown the sausage & aromatics.
  1. In a large pot or Dutch oven over medium heat, add olive oil then sausage. Cook for about 5 minutes, breaking it up, until browned. Add onion and garlic, stirring until onion softens and scent rises.
Add broth and vegetables.
  1. Pour in the chicken/bone broth, add diced zucchini and the can of diced tomatoes (include juices). Bring to a gentle boil, then reduce to simmer for 10 minutes, until zucchini is nearly tender.
Make the creamy protein mix.
  1. In a bowl, whisk together Greek yogurt, cream cheese, basil, oregano, smoked paprika, salt and pepper until smooth and lump-free.
Temper & incorporate the cream mix.
  1. Ladle about 1 cup of the hot soup broth into the yogurt-cream cheese mix, whisking to temper it. Then slowly pour this mixture back into the pot, stirring to combine. Simmer gently (do not boil) for 3-5 minutes until broth turns silky.
Finish with spinach.
  1. Stir in chopped spinach and cook for another 2 minutes, until it’s wilted but still bright green.
Serve & garnish.
  1. Ladle into bowls and top with Parmesan, parsley, or red pepper flakes as desired. Serve immediately and enjoy the steam-rising comfort.

Notes

  • Protein: ~26 g
  • Carbohydrates: ~8 g
  • Fat: ~20 g
  • Fiber: ~2 g
  • Sugar: ~4 g
  • Sodium: ~540 mg