Amy Lippert, NTP
Sausage Minestrone Soup (Paleo, Whole30, Keto)
Updated: Jan 8
This hearty bowl of comfort showcases earthy Italian sausage and plenty of veggies in a rich and savory broth, perfect for those cold winter nights. The best part of this easy minestrone soup is that it is ready in less than 40-minutes; pair it with some sourdough focaccia and you have the perfect mid-week meal!
I don't know about you, but I love soup season. As soon as the temperatures drop below 60 degrees, I have my Instant Pot working double time on homemade bone broth and my Dutch oven putting in the overtime hours with lots of delicious, warming, and nutritious soups. I know you will love this take on a simple and oh-so delicious minestrone soup.
Why Eat the Rainbow?
One thing I always recommend to my clients is to "eat the rainbow" every week! The reason I insist on this is because our vegetables and fruits contain the most bioavialabe form of our nutrients and they are full of essential macronutrients, fiber, and water. Eating the rainbow nourishes and fuels your body, supports healthy digestion, and is a major part in a whole food based way of eating (WOE)
Let's breakdown the veggies in this amazing soup:
Onions: Besides having vitamins, minerals, and fiber, onions contain an antioxidant called quercetin. Quercetin is an antioxidant that reduces oxidation, fight inflammation, and supports a healthy immune system . Onions are also rich in organic sulphur compounds (this is what gives it its strong and pungent odor) which supports healthy cholesterol.
Carrots: Rich in nutrients and high in beta carotene, an antioxidant that supports healthy vision, and overall health.
Celery: In my opinion, a super food. Celery has vitamins, minerals, loads of fiber and water, antioxidants, and naturally occurring salt that supports muscle contraction, healthy nervous system function, and proper hydration .
Swiss Chard: Part of the beet family, Swiss chard is super nutrient dense with vitamins A, C, E, B9, and K, and the minerals calcium, iron, magnesium, potassium, and phosphorous.
Tomato: We all know tomatoes contain lycopene, a powerful and beneficial antioxidant. But did you know that tomatoes are rich in other compounds that support health?
Beta carotene: An antioxidant that supports healthy vision, and overall health.
Chlorogenic acid: An antioxidant that supports healthy blood pressure.
Naringenin. A flavonoid found in the skin of the tomato that may lower inflammation .
Garlic: Another super food that supports a healthy immune system, healthy blood pressure, healthy cholesterol, and detoxification.
So grab some nutrient packed veggies and let's get cooking!
Sausage Minestrone Soup (Paleo, Whole30, Keto)
16 oz No-Sugar Added Italian Sausage
4 oz No Sugar Added Uncured Bacon, diced
1 Onion, diced
1 Large Carrot, diced
2 Celery Stalks, diced
2-3 Garlic Cloves, finely minced
1/2 Bunch Swiss Chard, destemmed**, roughly chopped
1 Russet Potato*, ½’ cubes
1 (14 1/2-ounce) can Fire Roasted Diced Tomatoes
1 Sprig of Fresh Rosemary
3-4 Sprigs of Fresh Thyme
1 (15-ounce) can Cannellini Beans***, drained, rinsed, fork mashed
32 oz Unsalted Chicken Bone Broth
1 Parmesan Rind***
½-1 tsp Crushed Red Pepper Flakes (opt)
1 Tbsp Coarse Real Salt
1 tsp Ground Black Pepper
*Substitute cauliflower for Keto
**Chop the stems and freeze for later stir fry, egg scramble or broth
***Omit for Paleo/Whole30
How to Make Sausage Minestrone Soup
1. In a large pot or Dutch oven, fry the diced bacon, remove and reserve 1 Tablespoon of fat.
2. Add the sausage and brown over medium-high heat. Remove and drain, reserve 1 Tablespoon of fat.
3. While the bacon and sausage are cooking prep the veggies:
Using a veggie scrubber, scrub and rinse the potato and carrot, no need to peel and keep all those awesome nutrients!
Prep all the veggies and garlic, set aside.
In a medium bowl add the drained and rinsed beans and mash with a fork, set aside.
4. Add the onion and sauté over medium heat for 5-7 minutes.
5. Add the carrots, celery, potato and sauté over medium heat for another 5-minutes until the veggies have slightly softened.
6. Add the garlic, and sauté for 30-seconds then add the diced tomatoes, rosemary and thyme sprigs, parmesan rind, mashed cannelloni beans and broth.
7. Cover and bring to a low simmer for 10-12 minutes.
8. Add the Swiss chard and simmer 5-more minutes.
9. Discard the parmesan rind, rosemary sprig and thyme stems (the leaves will have fallen off) and serve!
Watch the Video HERE
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Q: What if I can't find Swiss chard?
A: You can substitute in beet greens, spinach, kale into this recipe. If you use the kale, add it when you add the celery and mushrooms since it is more fibrous.
Q: Can I freeze sausage minestrone soup?
A: Absolutely! It's a great meal to batch cook and freeze for a later use. Cool completely and store in freezer safe containers up to 4-weeks.
Q: What is the best substitute for the cannellini beans?
A: If you can't find cannellini beans, try navy beans or great northern beans.
I hope you enjoy this as much as my family does. - Amy
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