Mediterranean Diet Hearty Vegetable and Sausage Soup

Warm, nourishing, and packed with Mediterranean-inspired flavors, this Hearty Vegetable and Sausage Soup is the ultimate comfort food for a wholesome weeknight dinner. Brimming with nutrient-rich veggies like zucchini, spinach, and red bell pepper, alongside protein-packed Italian chicken sausage and creamy cannellini beans, this one-pot wonder is as satisfying as it is healthy. A fragrant blend of garlic, oregano, and thyme infuses the rich tomato and chicken broth-based soup with irresistible flavor, while a quick simmer makes it perfect for busy cooks. Ready in just under an hour, this Mediterranean diet-friendly recipe is not only easy to prepare but also loaded with vibrant, fresh ingredients for a nutritious meal. Serve it with a sprinkle of fresh parsley for a delightful finishing touch that pairs beautifully with crusty whole-grain bread!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 12 ounces Italian chicken sausage, sliced
• 1 large yellow onion, chopped
• 2 medium carrot, diced
• 2 stalks celery stalks, diced
• 1 medium red bell pepper, chopped
• 1 medium zucchini, sliced
• 4 cloves garlic cloves, minced
• 14.5 ounces canned diced tomatoes, undrained
• 6 cups low-sodium chicken broth
• 1 leaf bay leaf
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried oregano
• 15 ounces canned cannellini beans, rinsed and drained
• 2 cups baby spinach
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

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

Step 2

Add the sliced sausage to the pot and cook for about 5-6 minutes, stirring occasionally, until browned. Remove the sausage with a slotted spoon and set it aside.

Step 3

In the same pot, add the chopped onion, diced carrots, and celery. Sauté for about 5 minutes until they start to soften.

Step 4

Stir in the chopped red bell pepper, sliced zucchini, and minced garlic, and cook for another 2-3 minutes until the vegetables begin to soften.

Step 5

Pour in the diced tomatoes, including their juice, and the chicken broth. Stir to combine.

Step 6

Add the bay leaf, dried thyme, and dried oregano. Bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.

Step 8

After 15 minutes, add the cannellini beans and the cooked sausage back into the pot.

Step 9

Continue to simmer the soup for another 10 minutes, allowing the flavors to meld together.

Step 10

Stir in the baby spinach and let it cook for an additional 2-3 minutes until the spinach is wilted.

Step 11

Remove the bay leaf and season the soup with salt and black pepper to taste.

Step 12

Garnish with fresh chopped parsley before serving.

Nutrition Facts

Serving size	(3403.0g)

Amount per serving	% Daily Value*
Calories	1566.8

Total Fat 61.8g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat g
Cholesterol 240.1mg	0%
Sodium 5020.0mg	0%
Total Carbohydrate 148.0g	0%
Dietary Fiber 38.8g	0%
Total Sugars 47.8g
Protein 108.0g	0%

Vitamin D 0IU	0%
Calcium 562.6mg	0%
Iron 17.0mg	0%
Potassium 4503.0mg	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: 35.2%

Protein: 27.3%

Carbs: 37.5%