Low Calorie Vegetable and Sausage Soup

Soup isn’t just good for your soul, it’s great for your weight loss goals too! 

 

It’s a great way to fill your meals with hearty vegetables and greens that are loaded with fiber, vitamins, and minerals. 

 

You can also incorporate any type of protein in your soup from meat, to fish, to legumes. What’s more, soup is an excellent way to keep you hydrated because of its high water content.

 

Today, we’re sharing with a low-calorie soup you’ll love to make and eat. Let’s get started!

Low Calorie Vegetable and Sausage Soup

Serving Size: 1½ Cups

 

Per Serving: 37 calories; fat 10g; cholesterol 35mg; sodium 738mg; carbohydrates 37g; dietary fiber 6g; protein 15g; sugars 9g; saturated fat 3g.

 

Ingredients


  • 2 tablespoons olive oil 
  • 1 pound hot Italian turkey sausage, casings removed 
  • 1 cup chopped onion 
  • ½ cup thinly sliced celery 
  • 6 cloves garlic, minced 
  • 5 cups low-sodium chicken broth, divided 
  • 2 ½ pounds sweet potatoes, peeled and cut into 1-inch chunks (8 cups) 
  • 1 (15 ounce) can diced tomatoes with basil and oregano 
  • 1 teaspoon ground pepper 
  • ¼ teaspoon salt 
  • 12 fresh rosemary sprigs or 1 tsp. dried 
  • 6 cups curly kale, stemmed and torn 
  • ¼ cup grated Parmesan cheese 

Directions


Step 1


Heat oil in large heavy pot over medium-high heat. Add sausage; cook, stirring to crumble, until browned, 6 to 8 minutes. Transfer the sausage to a clean plate. Add onion, celery, and garlic to the pot; cook, stirring often, until softened, 3 to 4 minutes. Return the sausage and any accumulated juices to the pan.


Step 2


Stir in 1 cup broth, scraping the bottom of the pot to loosen browned bits. Stir in sweet potatoes, tomatoes, the remaining 4 cups broth, pepper, and salt. If using fresh rosemary, tie the sprigs together with butcher's twine or secure in a cheesecloth bag. Add the rosemary bundle to the stew, gently pressing into the liquid (or sprinkle in the dried rosemary). Bring to a boil. Reduce to heat to low; simmer, uncovered, until the sweet potatoes are fork-tender, 15 to 20 minutes. Discard the rosemary sprigs, if using.


Step 3


Stir in kale; cook until wilted, 1 to 2 minutes. Top each serving with Parmesan.


You can refrigerate the soup for up to 4 days or freeze for up to 4 months.