Dairy-free zuppa toscana
45 min · 18 g protein · 249 cals / serving
The creamy sausage, potato and kale soup, made dairy-free: fennel-and-chili seasoned pork, soft potato slices and dark kale in a garlicky broth with light coconut milk stirred in at the end for body. Rich, a little spicy, and just as cosy as the restaurant version.
Ingredients
- 1 tsp olive oil
- 1 lb raw ground pork, 8% fat, lean ground pork, or ground turkey
Sausage seasoning
- 1 tsp fennel seed, lightly crushed
- 1 tsp paprika
- 1/2 tsp dried oregano
- 1/2 tsp red pepper flakes, more for a hotter soup
- 1 medium onion, diced
- 5 cloves garlic, minced
- 6 cups chicken broth
- 3 medium gold potatoes, halved and sliced 5 mm (1/4 inch) thick
- 1 bunch kale, stems removed, leaves torn
- 1 cup light coconut milk
- 1 tsp salt
- 1/2 tsp black pepper
Steps
- Heat the oil in a large pot over medium-high heat. Add the pork, fennel, paprika, oregano, pepper flakes and half the salt and brown it, breaking it into small pieces, until no pink remains and it reaches 160°F, 6–8 minutes.
- Add the onion and cook 4 minutes until soft, then the garlic for 1 minute more.
- Pour in the broth, add the potatoes and bring to a boil. Lower the heat and simmer, partly covered, 12–15 minutes, until the potatoes are tender.
- Stir in the kale and simmer 3 minutes until it wilts. Turn the heat to low, stir in the coconut milk and warm through without boiling. Season with the rest of the salt and the black pepper.
Good to know
Why season my own sausage?
Most store-bought Italian sausage contains sugar or dextrose, which paleo avoids. Fennel, paprika and chili on lean ground pork taste the same in the soup. If you find a sugar-free Italian sausage, use 1 lb with the casings removed and skip the seasoning. The soup is richer that way, at about 64 instead of 79.
Will it taste of coconut?
Barely. Light coconut milk added at the end gives creaminess and only a faint sweetness under the garlic and chili. Full-fat coconut milk is richer and adds about 60 calories per bowl, at a score of about 69 instead of 79.
Does it reheat well?
Yes, for up to 4 days. Reheat gently; the potatoes soak up broth overnight, so add a splash of water.
Per
- Calories
- 56
- Protein
- (29%)
- 4 g
- Fat
- (41%)
- 3 g
- Carbohydrates
- (30%)
- 5 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 290 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1492 kcal goes into the pot and 2963 g of ingredients comes out as about 2650 g of food: 56 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.