Heart-Healthy Hearty Vegetable and Sausage Soup

Warm, nourishing, and packed with flavor, this Heart-Healthy Hearty Vegetable and Sausage Soup is a delicious way to enjoy a wholesome meal without compromising on taste. This one-pot wonder combines tender slices of lean turkey sausage, a vibrant medley of fresh veggies like carrots, zucchini, and kale, and the comforting richness of low-sodium chicken broth. Seasoned with fragrant Italian herbs and a hint of garlic, it’s a guilt-free indulgence that’s low in sodium yet high in nutrients. Whether you serve it with or without the optional whole grain orzo, this soup is perfect for busy weeknights or meal prep, coming together in just one hour. Ideal for those looking to incorporate more heart-healthy recipes into their rotation, this satisfying, protein-packed soup is as hearty as it is healthy.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 12 ounces lean turkey sausage, sliced
• 1 medium onion, chopped
• 4 cloves garlic cloves, minced
• 3 medium carrots, sliced
• 2 stalks celery stalks, sliced
• 1 large red bell pepper, diced
• 1 medium zucchini, sliced
• 14.5 ounces canned low-sodium diced tomatoes
• 6 cups low-sodium chicken broth
• 4 cups kale, chopped
• 1 teaspoon dried Italian seasoning
• 0.5 teaspoon black pepper
• 1 cup cooked whole grain orzo (optional)

Directions

Step 1

Heat olive oil in a large soup pot over medium heat.

Step 2

Add turkey sausage slices and sauté until browned, about 5-7 minutes. Remove the sausage with a slotted spoon and set aside.

Step 3

In the same pot, add the chopped onion and cook until translucent, about 5 minutes.

Step 4

Stir in the minced garlic and cook for another minute until fragrant.

Step 5

Add the sliced carrots, celery, red bell pepper, and zucchini. Cook for about 8 minutes until the vegetables start to soften.

Step 6

Return the browned sausage to the pot, along with the canned diced tomatoes and their juices.

Step 7

Pour in the low-sodium chicken broth and bring the mixture to a simmer.

Step 8

Add the chopped kale, Italian seasoning, and black pepper. Stir well to combine.

Step 9

Reduce the heat to low, cover the pot, and let the soup simmer for about 20 minutes, stirring occasionally.

Step 10

If using orzo, stir in the cooked orzo before serving.

Step 11

Taste and adjust seasoning as needed, then serve hot.

Nutrition Facts

Serving size	(3513.1g)

Amount per serving	% Daily Value*
Calories	1730.2

Total Fat 69.4g	0%
Saturated Fat 14.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 238.7mg	0%
Sodium 3249.4mg	0%
Total Carbohydrate 171.5g	0%
Dietary Fiber 32.5g	0%
Total Sugars 46.5g
Protein 120.2g	0%

Vitamin D 0IU	0%
Calcium 847.1mg	0%
Iron 16.1mg	0%
Potassium 5234.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.9%

Protein: 26.8%

Carbs: 38.3%