This is one of my favorite soup recipes. A Tuscan Kale Soup with spicy Italian sausage and super-fresh ingredients just rocks my world. This soup has rustic flavors and is packed full of tummy-filling ingredients. I'm not joking - print out this Tuscan kale recipe and try it tonight. You'll add it straight to your repertoire of cozy soup recipes!
This recipe is: Low Carb, Keto, Gluten Free, Dairy Free and Paleo
Table of Contents
5 Reasons to Love This Recipe
It’s a truly unique soup that has universal appeal! Here are 5 good reasons to love this delicious soup:
- Perfect for lunch or paired with salad for dinner.
- Introduces kale in a delicious way.
- Packed with savory sausage.
- Totally low-carb and keto-friendly.
- Ideal for meal prep in fall and winter.
Is Tuscan Kale Soup Low-Carb?
Tuscan Kale Soup can be low-carb, depending on the specific ingredients used. Traditional Tuscan Kale Soup typically includes kale, olive oil, onions, garlic, and broth, which are all low in carbohydrates. However, some recipes may add ingredients like potatoes or beans, which are higher in carbs.
This recipe contains only 4 g net carbs per serving. Thus, this keto soup is a good choice for those following a low-carb diet.
Hearty and Healthy Tuscan Kale Soup
Soup. There are good soups and not-so-good soups. My favorite type of soup has great flavors and satisfies my hunger. No side of bread is needed to fill up the stomach. Just pack up the soup with delicious, whole ingredients that are going to work well together. That's my definition of a hearty and healthy soup. This Tuscan kale soup recipe is packed full of incredible ingredients that are also good for you. So, I guess this is a good soup which is also good for you. Cool.
Let's Talk About Sausage
Yes. Sausage. This is going to be the ingredient for this recipe that has the greatest capacity to change the flavor profile of the soup. There is no uniform recipe for spicy Italian sausage that is handed out to butchers across the nation. Some butchers or grocery stores will put in more (or different) seasonings than others. Some will put in more red pepper flakes. The sausage that I used had fairly mild sausage seasoning and a relatively high degree of heat. Just please know that all sausage is different when you are preparing your soup! Taste, adjust the seasonings, and taste again. It will come out wonderfully for you too.
Picking The Right Kale
There are a couple of different kinds of kale out there, so let's make sure we're using the right one. This is not an article on all the different kinds of kale (though you can read about them on OneGreenPlanet), but we should talk about curly kale and lacinato kale.
- Curly kale: This is the kind of kale we want for this recipe! When choosing your kale, make sure that it feels crisp and doesn't have any yellow spots on it. I never know what is sprayed on leafy veggies, so I try to find the organic stuff whenever I can. We're not going to use the stalks or really tough ribs. Just tear the green leafy parts off, and we're good to go. One bundle of kale will be more than enough for this recipe.
- Lacinato kale: This is not what I used in the recipe, but it can be used in a pinch. Again, no stalks if you choose to use this type of kale. Tear it up into pieces, and you're ready to go.
Tuscan Kale Soup Ingredient List
Below is the list of ingredients you'll need to make kale sausage soup:
- 6 packed cups kale, torn and ribs/stems removed
- 4 cups chicken stock
- 1 14.5 ounce can diced tomatoes
- 5 cloves garlic, sliced
- 4 ribs celery, diced (approximately 1 cup)
- 3 medium carrots, diced (approximately 1 cup)
- 1 tablespoon olive oil
- 1 pound Italian sausage, spicy
- 1 Spanish onion, diced (approximately 2 cups)
- 1 shallot, diced (approximately ¼ cup)
- 1 teaspoon kosher salt
- ½ teaspoon red pepper flakes
Ingredient Substitutions
Looking to switch things up? Here are some easy swaps you can use as alternatives for the sausage and kale soup:
- Olive oil: Substitute with avocado oil, ghee, or clarified butter for a rich flavor.
- Italian sausage: Try my sage sausage or opt for bratwurst for a different twist. Avoid overly oily sausages like chorizo or merguez.
- Carrots: Substitute with sweet potatoes for a complex carb option, perfect for carb cycling.
- Spanish onion: Use yellow or white onion as a substitute, adjusting the quantity to compensate for the larger size of Spanish onions.
- Shallot: Swap with red onion using the same amount for a similar flavor profile.
- Garlic cloves: Use about 10 roasted garlic cloves or 2 teaspoons of store-bought minced garlic.
- Red pepper flakes: Adjust the heat by using paprika for a milder flavor or cayenne for more spice.
- Chicken stock: Substitute with vegetable stock, beef stock, or use bone broth if available for added richness.
- Kale: Try Swiss chard for a similar cooking experience. Collard greens are also an option but require longer cooking time and thorough preparation.
Additional Ingredients
Enhance your Tuscan sausage and kale soup with these flavorful additions:
- Spices: Incorporate Italian seasoning mix early in cooking for enhanced flavor depth. You can also add a pinch of black pepper.
- Veggies: For added heartiness, dice and add zucchini or bell peppers to complement the savory sausage and kale.
Note: These ingredients are optional, and you can use them to enhance the flavor.
Cooking Tools Required
Below is a list of cooking tools you'll need to make sausage kale soup:
- Large, heavy-bottomed pot
- Wooden spoon or spatula for stirring
- Cutting board
- Chef's knife for chopping vegetables
- Ladle for skimming fat
- Timer
- Pot of soup
How to Make Tuscan Kale Soup: Complete Cooking Guide
Cooking Method
- Simmering
Preparation Steps
- Gather all the tools and ingredients to make Tuscan kale sausage soup.
- Dice shallots, carrots, onions, tomatoes, garlic, and celery stalks.
- Remove stems from kale leaves.
Cooking Instructions
- Heat a large, heavy-bottomed pot on the stove over high heat. Add in the olive oil. When the oil shimmers, add in the sausage. Allow to brown, breaking it up with a spatula as it cooks, for 5-7 minutes.
- When the sausage is broken up and browned, add in the carrots, onion, celery and shallot. Allow to sweat for 5-6 minutes. Then add in the garlic and red pepper flakes. Cook an additional 2 minutes, stirring frequently. Add in the tomatoes and cook until the juice has been absorbed.
- Add the chicken stock. Bring the soup to a boil. While the soup is boiling, skim the fat off the top with a ladle. It will pool in the middle of the soup. Once skimmed (to the best of your ability!) reduce the heat to low and simmer for 20 minutes.
- After 20 minutes have passed, add in the kale. Simmer for another 15 minutes, stirring occasionally. Taste and adjust seasonings.
- Serve the hot soup in bowls and happy eating!
Step 1: Sweat the veggies after the sausage has browned. Add in the garlic and red pepper flakes after a few minutes.
Step 2: The tomatoes really give this recipe wonderful depth of flavor. Add them in after the veggies and garlic have already been cooked.
Step 3: After you have brought the soup to a boil, let simmer for 20 minutes before adding in the kale. It’s just so fresh and delicious!
💡 My Pro Tip
I have a couple of quick cooking tips for this Tuscan kale soup recipe today. Here they are:
- When browning the sausage, ensure you chop it up well as it cooks, to achieve the right consistency. I find using a flat-blade wooden spatula works best for mashing it up effectively.
- Speaking of sausage, let's address the fat that cooks out of it. About ¼ cup (approximately) of fat will render. You can either drain it after browning or skim it off the top of the soup once it boils. I opted to keep the fat in the pot to enhance the vegetable flavors, so I skimmed it with a ladle when the soup reached a boil. Either way, this step is crucial to avoid the soup getting too greasy.
⏲️ Time-Saving Tips
- Opt for bulk sausage. Removing sausage from casings is time-consuming, whereas bulk sausage is much easier to work with.
- Use store-bought stock. Making your own stock takes time, and defrosting frozen stock requires planning ahead, as you have to make a brothier soup. I keep a couple of boxes of store-bought stock in my pantry for recipes like this one. Just be sure to check the ingredients for hidden sugars and fillers.
- Drain the fat from the sausage before adding it to the soup. While I usually prefer skimming the fat off the liquid, draining the fat directly from the cooked sausage is quicker and easier.
What to Serve with Tuscan Kale Soup?
Spicy sausage and kale soup is a hearty and flavorful dish that pairs perfectly with:
- Zoodles: Light and nutritious zucchini noodles complement the soup's earthy flavors without adding carbs.
- Cheesy Keto Breadsticks: The savory crusty bread adds a cheesy crunch that complements the creamy soup's texture, and they are a delicious soup starter!
- Arugula Salad: A peppery arugula salad with a tangy vinaigrette provides a refreshing contrast to the sausage soup recipe's warmth and depth of flavors. Enjoy this salad with a bowl of soup for a comforting meal.
- Keto Cheese Chips: Crispy and cheesy, these chips are a satisfying low-carb alternative to traditional crackers, perfect for dipping into the spicy kale soup or enjoying on the side.
Storage, Freezing, and Reheating Instructions
Storage
Leftover soup stores well for a week in the fridge in an airtight container. The flavors meld beautifully and improve. It's at its best on the second and third days.
Reheating
Reheat in a pot on the stove over medium heat, stirring occasionally. Alternatively, microwave on medium heat until heated through, to get a creamier soup.
Freezing
Freezes exceptionally well. Portion into individual containers, leaving room for expansion as the soup freezes. It keeps for up to 4-5 months in the freezer if ingredients are fully submerged in stock to prevent freezer burn. Defrost in the refrigerator and reheat as desired.
Recipe Conclusion
If you're a soup lover with a healthy appetite, this recipe will fit the bill perfectly, providing you with a heartier meal. I just love how this Italian kale soup's flavors mellow out together. The kale absorbs the bite from the red pepper flakes and transforms into a really rich, delicious ingredient in the soup.
I hope that you enjoy this rustic Tuscan Kale Soup as much as we do. You can join in the conversation and see more pictures and stuff on Facebook and Instagram. Let's explore food together. Happy eating!
More Soup Recipes
If you're looking for some other flavorful soup recipes that are good for you (and will fill you up), take a look at my Healthy Pulled Pork Soup, or if you're looking for a more traditional soup with a modern spin, how about my Homemade Chicken Soup Recipe.
Be sure to check out my Leftover Rotisserie Chicken Soup recipe too... its a great way to use up any leftover chicken from the fridge. This soup is winter-warming, low-carb, and keto too!
FAQs
Curly kale is commonly used in soups due to its hearty texture and ability to hold up well during cooking.
Add kale during the final stages of cooking to prevent overcooking and retain its texture and nutrients before going into the soup pot.
Tuscan kale, also known as lacinato or dinosaur kale, has dark, bumpy leaves and a slightly sweeter flavor compared to the curly kale variety. Tuscan soups can be made with either curly kale or Tuscan kale.
Zuppa Toscana is a hearty Italian vegetable soup traditionally made with ingredients like Italian sausage, kale, potatoes, onions, garlic, and cream, seasoned with herbs and spices like red pepper flakes. It's known for its rich and comforting flavors, often served as a main dish in Italian cuisine's cozy soups.
Tuscan Kale Soup
Ingredients
- 6 packed cups kale torn and ribs/stems removed
- 4 cups chicken stock
- 1 14.5 ounce can diced tomatoes
- 5 cloves garlic sliced
- 4 ribs celery diced (approximately 1 cup)
- 3 medium carrots diced (approximately 1 cup)
- 1 tablespoon olive oil
- 1 pound Italian sausage spicy
- 1 Spanish onion diced (approximately 2 cups)
- 1 shallot diced (approximately ¼ cup)
- 1 teaspoon kosher salt
- ½ teaspoon red pepper flakes
Instructions
Preparation Steps
- Gather all the tools and ingredients to make Tuscan kale sausage soup.
- Dice shallots, carrots, onions, tomatoes, garlic, and celery stalks.
- Remove stems from kale leaves.
Cooking Instructions
- Heat a large, heavy-bottomed pot on the stove over high heat. Add in the olive oil. When the oil shimmers, add in the sausage. Allow to brown, breaking it up with a spatula as it cooks, for 5-7 minutes.
- When the sausage is broken up and browned, add in the carrots, onion, celery and shallot. Allow to sweat for 5-6 minutes. Then add in the garlic and red pepper flakes. Cook an additional 2 minutes, stirring frequently. Add in the tomatoes and cook until the juice has been absorbed.
- Add the chicken stock. Bring the soup to a boil. While the soup is boiling, skim the fat off the top with a ladle. It will pool in the middle of the soup. Once skimmed (to the best of your ability!) reduce the heat to low and simmer for 20 minutes.
- After 20 minutes have passed, add in the kale. Simmer for another 15 minutes, stirring occasionally. Taste and adjust seasonings.
- Serve the hot soup in bowls and happy eating!
Notes
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
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18 Responses
That looks hearty and delicious.
Hi Jeff:
It is. Try it out one day, I guarantee you'll love it.
Take care,
Scott
This looks so delicious! I love how hearty and thick it looks. Thanks so much for sharing!
Elaine
Hi Elaine:
It's absolutely delightful! Did you get a chance to make it?
Thank you for stopping by.
Have a wonderful day in the kitchen!
Scott
This looks like the ultimate comfort food dish! I have to agree that it looks wonderfully delicious!
Hi Andrea:
Oh yeah, it's perfect for cold winter days, my wife and kids love it!
Thank you for sharing your thoughts.
Take care,
Scott
I was not so successful in removing fat by boiling soup then having it pool in middle. It didn't happen. I would definitely make this wonderful soup again, though. Next time might make day ahead and put in fridge, then remove fat from top next day before warming.
Hi Carolyn:
Yes... this fat removal method is hard. I learned it from a chef who worked for me at my catering company. Typically, you will get the MOST fat removal by cooling the soup to room temperature first, then placing in the fridge and removing the hardened fat from the top after it cools completely. Hope this helps.
Thank you for writing and have a wonderful day today!
Scott
I had this at a restaurant and fell in love, I had to make it myself. I found your recipe online and yours was so much better! Thank you for sharing! Defiantly going to be a staple soup in my house 🙂 Delicious!
Hi Darleen:
There's something so satisfying when I hear that one of my recipes becomes a staple recipe in someone's kitchen. I truly appreciate it.
Have a great day in the kitchen!
Scott
I didn't add in any spice, but loved this soup. I substituted regular non-spicy Italian sausage. Terrific. I skimmed the fat with a skimming ladle which made it a lot easier than how you describe the process.
Hey Laura:
Yes, skimming ladle. Why didn't I think of that in the first place? Excellent tip - thank you so much.
Have an excellent day in the kitchen!
Scott
I made this soup tonight. Skipped on the celery and added white beans. Delicious!
Hi Laura,
Glad to hear you liked it and you added a little twist of your own to the original recipe. If you loved the Tuscan soup, I can't wait for you to try the Bistecca Fiorentina. You'll fall in love with it.
Thanks for sharing. Have a delightful day!
Scott
Delicious soup recipe. Instead of dicing the carrots, I used shredded carrots.
Hi Oksana: Thanks for writing! I love this soup recipe too... and using shredded carrots is a fantastic idea. Thanks for sharing and have a great day! Scott