Kale, just like it’s dark, leafy green friends such as spinach, is one of the most nutrient-dense foods we we can eat. Keto Zuppa Toscana Soup is a copycat version of the Olive Garden soup that is perfect for a chilly night. Aside from that, you’ll just need a few spices and vegetable stock and that’s it! Kale is a good source of fibre, which helps to manage blood sugar, helps you feel full and is great for a healthy digestive system, it’s rich in vitamin A, C and K and is a good source of folate, a B vitamin linked to brain development. Disclosure, Disclaimer, and Privacy Policies. Stir in kale to the soup until wilted, about 3-4 minutes. Secondly, cauliflower is an excellent sneaky veggie chameleon. Once your meat is cooked, add in beef bone broth, onions, garlic, and cauliflower. When soup reaches a simmer, add cauliflower and turn heat down to medium-low. Enjoy! The added swirl of the Kale Pesto is the cherry on top of a delicious soup that will warm you up on a chilly day! Stir in heavy cream until heated through, about 1 minute; then adjust seasoning with salt and pepper, to taste. Enjoy! Add a cup of broth to the Instant Pot, put on the lid, and set to cook on high pressure for 3 minutes. It’s a simple matter of swapping out those starchy potatoes for cauliflower! Instructions. This vegan Cauliflower Soup is extremely rich, creamy and made with dairy-free cashew cream, roasted cauliflower, garlic and onions. Soups on y’all! ... Drop in your cauliflower and kale, and cover for 20 more minutes until the cauliflower … This flavourful, healthy kale and cauliflower soup is a delicious, nutritious and easy way to eat more kale. Also, I want you to know that it’s a breath of fresh air to see that there are Cross Fitters out there that choose to live on a plant based diet. In one study at Harvard, researchers concluded that among all foods, greens offer the strongest protection against major chronic illnesses such as heart attack and stroke. Continue to warm through. Love this soup so flavorful and easy to make. Can’t guarantee taste and results though since I haven’t tried it (should be find though)! To a large stockpot over medium heat, add butter. Connect with me on Instagram, Facebook and Pinterest and read more about me here. Your email address will not be published. I just discovered your blog and I am stoked to dive in and try the goodness you’ve created! To make this a low carb soup, we eliminated the flour,  swapped the evaporated milk for heavy whipping cream, replaced the beans with riced cauliflower. Your email address will not be published. It’s perfect for meal prep and naturally gluten-free, paleo, low carb, Keto and Whole30 compliant. This keto soup is made with sausage, kale, cauliflower, and a creamy broth. Thanks for the comment. Instructions are for 6 servings. Low-Carb Zuppa Toscana Soup . ... kale and cauliflower soup. Will definitely make this again! Keywords: kale cauliflower soup, healthy cauliflower soup, kale and cauliflower soup, Tag @runningonrealfood on Instagram and hashtag it #runningonrealfood. Did you make this recipe? Substituting cauliflower for potatoes keeps it low carb and keto-friendly. So what makes this soup low carb? I hope you enjoy the recipes. Keto Zuppa Toscana is a Keto friendly version of the famous Tuscan soup! So happy you enjoyed it. Great additions! Dairy free, gluten free, Whole30, Paleo, low-carb. This kale and cauliflower soup is vegan, gluten-free, healthy, inexpensive, low fat, low carb, easy-to-make…I hope you love it as much as I do! It’s easy to make with just a few simple, budget-friendly ingredients and comes together in about 20 minutes. To give this keto creamy kale soup even more flavor, don’t drain the grease off the sausage after you cook it. Aw, yay!! Add garlic, onions (optional), and kale and cook until onions are translucent and kale is wilted down to your desired consistency. (10 carbohydrates, 3.3 grams of fiber.) I made it last night with the available ingredients that I had at home and it was fantastic! Here you'll find simple, delicious and healthy, plant-based recipes and everything you need to eat, live and thrive. The only veggies you need are carrots, onions, garlic, cauliflower and kale. Continue to simmer gently for a further 10 minutes until the cauliflower is tender and the chicken is completely cooked through. Add chicken stock and … I feel like Fridays, at least during colder months, should be soup days (PHO sure! Add the remaining oil, garlic, pepper flakes and the … This vegan kale soup has healthy curried vegetables that taste delicious! Get greens such as kale into your diet every day to take advantage of these powerful health benefits. I have some fresh kale to harvest right now and I can’t wait to try this soup! Scatter with fresh … If you like yours with a bite, only saute it for a few minutes. Or, drain it and add a little back when you add the sausage.  The pork sausage grease has amazing depth of flavor. I threw some turmeric in there too and just a dash extra of parsley and ground thyme. Chocolate and cookies included. The prep would be no different. It’s so, so easy to make it can be ready in about 20 minutes start to finish. Question, not related to food. Start by soaking the cashew nuts in water. Melt the coconut oil in a saucepan placed over a medium-high heat. I love rich creamy soup that has sausage in it, so while I was making a recipe for Zuppa Toscana from my friend Rivka, I wondered if I could get away with adding cauliflower … ★☆ Slow cooker ground beef soup with cabbage uses frozen cauliflower rice and there is a link to a cooker version if you prefer that method. Add the kale to the pan and stir through until just wilted. Hi Kristi – yes, that should be ok. This site uses Akismet to reduce spam. Sometimes thickening a keto soup, sauce, or gravy is as simple as pureeing or using a low simmer, and a lot of patience to let a mixture of ingredients thicken. Pour in the chicken broth and heavy whipping cream stirring occasionally until the soup comes to a boil. Aside from the Italian sausage, this recipe uses a lot of cauliflower in place of the high-carb potatoes. Add in the vegetable stock and chopped cauliflower. I hope you enjoy it, Dana! Process until smooth and then pour the blended soup back into the pot. Could I sub collard greens for kale in this recipe? Do you have 40 minutes to spare? ★☆ Click here to leave a review! I’m the writer, recipe developer and photographer here at Running on Real Food. Add the shallots, carrots, When hot, add sausage and bacon and cook until sausage is browned … This hearty but creamy kale and cauliflower soup is a great recipe for a chilly, winters day. Easy, Keto Low-Carb Zuppa Toscana Soup is the best Olive Garden Copycat recipe. The nutrition facts and macros are perfect for the keto diet. So delicious! We use the steamer bags that you cook in the microwave. So happy you enjoyed it!! Preparation. I will definitely be making this again. Melt butter in a large saucepan; add onions, minced garlic and kale and saute until onions are soft … Creamy Roasted Cauliflower Soup – This easy soup … Add the cooked and drained pork sausage, cooked riced cauliflower, salt and pepper. Make this nourishing Whole30 soup recipe to keep you warm this season. I also recommend adding some nutritional yeast and little bit of smoked paprika. Ready in about 20 minutes, it’s quick and easy to make, vegan, delicious and nutritious! Once cooked, drain (if desired) and set sausage aside. It came out so well and made plenty to save. Wonderful! Hi! Make this low-carb, keto friendly sausage kale soup recipe at home in the Instant Pot or on the stove. *This … Here are a few of my favourite cauliflower recipes: It’s not like kale is a delicious, exciting food we just can’t wait to eat but that doesn’t mean we shouldn’t eat it often. In a medium soup pot over medium heat, add 2 tablespoons of the olive oil and once hot, add the onions and celery. Even people not following the Keto diet LOVED this recipe. Learn how your comment data is processed. ★☆ Sauté onion and cauliflower until tender and lightly browned, about 10 minutes. First of all, did you know cauliflower is low in fat and carbohydrates, but packed with fibre, folate, water, vitamin C and several phytochemicals that may protect against cancer? Saute five minutes. Disclosure: This post may contain affiliate links. If you are looking for keto friendly ideas, this soup is … I am not vegan do so added some parmesan rinds while cooking. Hi. That’s awesome, Sarah! If you are using thicker ingredients, only puree 1/3 to 1/2 of the amount at a time, leaving the remaining ingredients intact. Thanks for sharing. Season to taste with salt and pepper. Please modify as needed. I also didn’t have enough cauliflower so I threw the whole rest of the head in there, stem and leaves included, and just made sure to blend those pieces. ).Or healthy soup days in general, so that you can make a big batch to enjoy all weekend, right? I substituted the diced potatoes for fresh cauliflower … How long do you simmer the soup for once the cauliflower is added and do you do this with the lid on? Create your soup with ingredients you likely already have at home. Stir in cauliflower rice, chicken broth and tomatoes; season with salt and pepper, to taste. In this recipe half of the kale is roasted to make crunchy kale chips and the other half is boiled and then pureed in the soup. ©2021 Running on Real Food. Creamy low-carb chicken, kale and cauliflower soup. This delicious keto kale soup that just happens to have Italian Sausage, Kale, Cauliflower, and other goodness in it, and is a soup that I've been making for years and years. I love this soup and it’s had many happy reviews. and get a free eBook with my 25 top recipes. You may want to add back some grease for flavor later in the cooking process. When the garlic is fragrant, add the cauliflower and saute for about 5 more minutes, turning occasionally, until the cauliflower begins to brown. Did you follow the recipe as written? Let sit for 5-10 minutes before serving to allow kale to soften. Your email address will not be published. keto diet: creamy sausage and kale soup A creamy, easy soup that’ works well on Ketogenic & low carb diets. I love this cauliflower soup … You don’t need much to make it either, just a few everyday ingredients and you’re good to go! Welcome to Running on Real Food! Gluten free, dairy free, and paleo. So glad I found this recipe on pinterest!! Did you know that dark, leafy greens actually contain more nutrition per calorie than almost any other food and may be one of the most powerful steps we can take to prolong our lives. Cook riced cauliflower according to package directions. You can simmer it about 10-15 minutes until the cauliflower is tender, with the lid off. Feel free to make 5-6 smaller servings. I love this cauliflower soup recipe. Thank you for sharing this. It’s a quick and easy treat for cool fall nights. On the flip side, if you like a very wilted, soft kale texture, keep sauteing until it darkens in color and shrinks down. Saute the onions and garlic in a a few splashes of vegetable stock until they start to soften, about 5 minutes. For the reasons I just talked about, I use cauliflower quite often in my kitchen. Cheesy Cauliflower Soup. Add the coriander, cumin, paprika, cardamon, nutmeg, and cayenne pepper. Disclosure, Disclaimer, and Privacy Policies, keto creamy sausage soup, keto zuppa toscana, low carb kale soup, low carb tuscan kale soup, low-carb tuscan soup, kale, destemmed and chopped into small pieces. If so, would the prep be any different? It’s worth it! Kale also contains two phytonutrients called lutein and zeaxanthin that help keep our eyes healthy by protecting against age-related macular degeneration and it’s also a good source of essential minerals such as potassium, calcium, zinc and phosophorus. To make this a low carb soup, we eliminated the flour, swapped the evaporated milk for heavy whipping cream, replaced the beans with riced cauliflower. My husband loved it too. It can masquerade as ground beef, rice, mashed potatoes and chicken wings and those are just a few of the ways you can use this veggie. You can find this in the freezer section of the grocery store. Portion off the required kale to be used as a garnish. I’m also the author of Super Simple Plant-Based and Vegan Protein Smoothies. Win. Sadly, those potatoes make this soup off-limits for anyone eating keto. It’s easy to make with just a few simple, budget-friendly ingredients and comes together in about 20 minutes. Mama Earth thanks you . It’s a good one! Made with sausage, bacon, cauliflower, and kale…this Keto Zuppa Toscana copycat is a low-carb hearty soup … Melt butter in a saucepan. If you’ve ever been to Olive Garden, then you know all about soup, salad, and bread sticks. Thank yo Deryn for sharing your delicious recipes. So glad you found my blog too! And easy to make. Heat 1 tbsp of extra virgin olive oil and sizzle finely chopped onions until translucent. The base is nice and thick like chowder but there are chunks of cauliflower and carrot throughout, as well as little bites of kale. How to Make Creamy Cauliflower Soup. Required fields are marked *, Rate this recipe Sausage and kale soup is a delicious, filling option for anyone on the keto diet. The soup was a little bland so next time I will add turmeric and cumin to the pot. Thanks for the feedback either way. Why it's taken me so long to post this recipe is anyone's guess, but we're here now so let's enjoy it. This flavourful, healthy kale and cauliflower soup is a delicious, nutritious and easy way to eat more kale. The little bowls are actually from HomeSense..it was such as good find, just a few bucks each! Remove the kale from the freezer and set aside in a strainer in the sink to thaw. This is a very delicious recipe! Then add crushed garlic, drained butter beans, cauliflower … This is for sure going in our regular rotation. Heat through, and enjoy! Instant pot sausage and kale soup uses two of my favorite soup ingredients, and the frozen cauliflower rice thickens the soup without the need to add pasta! Just one bowl could be enough to potentially knock you out of ketosis! Sausage kale soup has become one of my steadfast family recipes for years. Pressure Cooker Keto Italian Sausage Kale Soup; What Is Zuppa Toscana. It’s filled with kale, bacon, sausage, roasted cauliflower immersed in a creamy broth. With that being said, it wasn’t hard to make this low carb Zuppa Toscana. Looking for other low carb recipes?  Try, This keto kale soup is a version of our number one most popular recipe--. 4. So glad to hear you enjoyed it! Reheat this keto kale soup in the microwave or on the stove top, until hot. Design by Purr. As they soften, they will blend more easily in the soup. I tried it today and it was delicious. With this Creamy Keto Zuppa Toscana with Cauliflower, you can have your soup, stay low carb + eat it too! Using Freak Flag Organics Bone Broth adds so much flavor and depth to this soup! Thanks for adding your subs in, always helpful for other readers! Stir in kale and cooked sausage. Vegan Kale Caesar Salad with Roasted Chickpeas. I am already looking forward to the next time I am eating it! If you love Olive Garden’s Zuppa Toscana, you’ll love our low carb take, specifically designed to not break your macros, but keep you full and warm. Drain off excess grease if desired. Leave to drain until you are ready to use it. THanks for letting me know! Easy Cauliflower Soup with Cheese & Bacon - My Keto Kitchen Very good soup that was easy to prepare. ... Keto no-noodle chicken soup. Luckily, Olive Garden’s Zuppa Toscana recipe is easily adapted for a ketogenic diet. Cook, while stirring for … Prep Time: 10 minutes Cook Time: 40 minutes Total Time: 50 minutes Yield: 12 Cups INGREDIENTS 1 tablespoon olive oil 1 1/2 pounds spicy ground sausage 4 cups of kale 4 cups of cauliflower chopped 1/4 yellow onion, diced 4 cloves of garlic 4 cups of Chicken Stock 1/2 cup of … Or, drain it and add a little back when you add the sausage.  The pork sausage grease has amazing depth of flavor. Turn off the heat and stir in the chopped kale. Step 1: First, heat the olive oil in a dutch oven or a heavy-duty soup pot over medium heat. Not familiar with riced cauliflower? Cover and cook … ★☆ This is a keto-friendly version of a rich, creamy soup similar to a potato soup, but without all of the carbs! Cook the pork sausage. More Keto Soup Recipes. Where did you get the lovely pots/cups/bowls that you have in the images above? This soup is easy to make! About Deryn. Add cooked riced cauliflower and pork sausage, salt and pepper. Broccoli Cheese Soup – Just 5 ingredients and the most popular soup on my site. On a similar note, spinach is a more desirable option than kale since the latter has more carbs. Simmer uncovered until cauliflower is fork-tender, about 10 minutes. Cook 1 to 2 minutes longer, or until kale wilts and the sausage is reheated. So glad you enjoyed it. Cook pork sausage, breaking up into small chunks. And if you enjoy spices then a little bit of cayenne pepper. People have different preferences on the texture of cooked kale. Healthy and Hearty Cauliflower Sausage and Kale Soup Recipe. Easy Keto Tuscan Kale Soup - this low carb Zuppa Toscana Recipe is made with cauliflower and sausage for tons of flavor, not carbs! Serve immediately with … Season with additional salt, pepper, and pork grease (options) to taste. There are many reasons that I love this beautiful, cruciferous superfood vegetable. I made this tonight and it was love at first taste! To give this keto creamy kale soup even more flavor, don't drain the grease off the sausage after you cook it. I’m excited to try it! Only 6 net carbs per serving! Quick, simple, and utterly delicious! Sorry you didn’t enjoy it! This keto kale soup is a version of our number one most popular recipe –. Yay, that’s awesome. This was delicious! Add heavy whipping cream and chicken broth, stirring occasionally until it comes to a boil. I made it tonight and changed out the carrots for celery, added a can of black beans and 1 cup of turkey and it was wonderful! If you have ever had Zuppa Toscana soup before you know the main ingredients are diced potatoes, sausage, kale, and a flavorful broth. Kale is a superfood, which I use for soups, salads and … Love this recipe. Here’s a very easy way to create a keto-friendly Zuppa Toscana soup. Nutrition information is for if you make 4 large servings of approximately 450 grams each. Loved this recipe. This Low Carb Sausage Kale Soup is a healthy and comforting version of the popular Zuppa Toscana soup. ★☆. The whole nine yards. Melt butter in a large saucepan; add onions, minced garlic and kale and saute until onions are soft and kale is wilted down to your desired texture. If you make 6 servings out of this recipe, it will be 70 calories per serving with 14 g carbohydrates, 0 grams of fat and 4 grams of protein. It ’ s a simple matter of swapping out those starchy potatoes for cauliflower keto-friendly version the... One bowl could be enough to potentially knock you out of ketosis even more flavor, do n't the. Pepper flakes and the … 4 the grease off the sausage is reheated pork (... Is fork-tender, about 10 minutes photographer here at Running on Real Food low carb + eat too... Much to make, vegan, delicious and healthy, Plant-Based recipes and everything need. Often in my kitchen the chicken is completely cooked through, spinach is a great recipe for a ketogenic.... 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