Italian Turkey Sausage and Escarole Soup

Health score
9%
Italian Turkey Sausage and Escarole Soup
45 min.
6
213kcal

Suggestions


Craving a taste of Italy without the guilt? Look no further than this Italian Turkey Sausage and Escarole Soup! It's a flavorful and satisfying dish that's ready in just 45 minutes, making it perfect for a quick weeknight meal or a cozy weekend lunch.

This recipe delivers a delightful blend of textures and tastes. Savory sweet turkey Italian sausage crumbles and mingles with the slightly bitter, leafy escarole, creating a harmonious balance that will tantalize your taste buds. The small seashell pasta adds a comforting element, while the plum tomatoes contribute a burst of fresh acidity.

Believe it or not, this hearty soup clocks in at just 213 calories per serving, making it a smart choice for those watching their intake. The lean turkey sausage helps keep the fat content in check, while the generous portion of escarole provides valuable vitamins and fiber. A sprinkle of Parmesan cheese adds a touch of richness without derailing the overall nutritional profile. It's light enough to be a starter or snack, yet robust for a complete soup meal. Who says healthy can't be delicious?

So gather your ingredients, grab your Dutch oven, and get ready to enjoy a bowl of authentic Italian comfort food that you can feel good about!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • ounces torn escarole 
  • 42 ounce less-sodium chicken broth fat-free canned
  •  garlic clove minced
  • teaspoon penzey's southwest seasoning dried italian
  • ounces turkey sausage sweet italian
  • teaspoons olive oil 
  • 0.8 cup onion finely chopped
  • tablespoons parmesan cheese fresh grated
  • cup seashell pasta uncooked
  • cup plum tomatoes seeded chopped
  • cup water 

Equipment

  • dutch oven

Directions

  1. Remove casings from sausage.
  2. Heat oil in a Dutch oven over medium-high heat.
  3. Add sausage, onion, and garlic; cook 4 minutes, stirring to crumble. Stir in 1 cup water and next 5 ingredients (through broth); bring to a boil. Reduce heat; stir in escarole. Simmer 10 minutes or until escarole and pasta are tender. Top with cheese.

Nutrition Facts

Calories213kcal
Protein17.12%
Fat59.8%
Carbs23.08%

Properties

Glycemic Index
45.67
Glycemic Load
3.98
Inflammation Score
-6
Nutrition Score
11.048260939996%

Flavonoids

Naringenin
0.27mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
1.6mg
Myricetin
0.07mg
Quercetin
4.3mg

Nutrients percent of daily need

Calories:213.49kcal
10.67%
Fat:14.24g
21.91%
Saturated Fat:4.78g
29.86%
Carbohydrates:12.37g
4.12%
Net Carbohydrates:10.62g
3.86%
Sugar:2.52g
2.8%
Cholesterol:29.86mg
9.95%
Sodium:1123.33mg
48.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.17g
18.34%
Vitamin K:39µg
37.14%
Selenium:20.65µg
29.51%
Vitamin B1:0.28mg
18.34%
Manganese:0.3mg
15.08%
Vitamin B3:2.84mg
14.22%
Vitamin A:655.22IU
13.1%
Vitamin B12:0.76µg
12.68%
Phosphorus:126.59mg
12.66%
Vitamin B6:0.23mg
11.26%
Vitamin C:8.72mg
10.57%
Potassium:353.49mg
10.1%
Folate:37.59µg
9.4%
Vitamin B2:0.14mg
8.39%
Copper:0.15mg
7.67%
Zinc:1.14mg
7.57%
Iron:1.28mg
7.11%
Fiber:1.75g
6.98%
Vitamin B5:0.68mg
6.76%
Calcium:60.28mg
6.03%
Magnesium:23.34mg
5.83%
Vitamin E:0.55mg
3.65%
Source:My Recipes