Healthy Zucchini Tomato Italian Sausage Soup
Light but hearty soup with zucchini, tomatoes and lean Italian sausage. Great for batch-cooking and meal prep.
Hearty Zucchini Tomato Soup with Italian Sausage
Looking for a healthy soup recipe that's both comforting and protein-packed? This zucchini tomato soup with Italian sausage delivers 28g of protein per serving while keeping calories in check—perfect for weight loss, meal prep, or cozy weeknight dinners.
Ingredients
- 400 g Italian sausage (lean)
- 300 g (2 medium) Zucchini
- 400 g Canned diced tomatoes
- 500 ml Chicken broth
- 1 medium Onion
- 3 cloves Garlic
- 1 tbsp Olive oil
- 1 tsp Italian seasoning
- to taste Salt & pepper
Instructions
Brown the sausage
Remove casing and brown sausage in olive oil over medium-high heat, breaking into crumbles, about 5 min.
Sauté aromatics
Add diced onion and garlic, cook 2–3 min until fragrant.
Add vegetables
Add diced zucchini, diced tomatoes, broth, and Italian seasoning. Stir to combine.
Simmer
Bring to a boil, reduce heat, and simmer 20 min until zucchini is tender.
Season & serve
Adjust salt and pepper. Serve hot with crusty bread or over rice.
Frequently Asked Questions
Can I freeze this soup?
Yes! It freezes well for up to 3 months. Let it cool completely before transferring to freezer-safe containers.
What can I substitute for Italian sausage?
Ground turkey or chicken works great. Season with Italian herbs, fennel seeds, and red pepper flakes for similar flavor.
How do I make it thicker?
Blend a portion of the soup and stir it back in, or add a tablespoon of tomato paste while simmering.
How many calories can I save by skipping the sausage?
Without the sausage the soup drops to roughly 140 kcal per serving. You can stir in white beans or lentils instead for a plant-based protein boost that keeps you full without the extra fat.
Can I make this soup in a slow cooker?
Absolutely. Brown the sausage and onion first, then transfer everything to a slow cooker. Cook on low for 6–8 hours or high for 3–4 hours. The longer simmer deepens the tomato flavor beautifully.
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