Healthy Zucchini Tomato Italian Sausage Soup
Wanna Know Why I’m Obsessed With This Soup?
Okay, full disclosure: whenever the weather even thinks about turning a little chilly, I find myself digging around my kitchen for some zucchini and Italian sausage. Weird? Maybe. But this Healthy Zucchini Tomato Italian Sausage Soup became my accidental fall favorite when I was trying to use up some end-of-summer veggies (and, honestly, that one last link of sausage lingering in the freezer). The first time I made it, I’d barely finished serving before my partner went for seconds—so now it’s basically a staple, and I usually just double it by default.
Oh, and not to get all sentimental, but it reminds me of the Sunday afternoons at my grandma’s, where the whole house would smell like herbs and tomatoes. Only I’m not as patient (or as good at keeping her basil alive… but we move on).
Why You’ll Love This Soup (Or At Least, Why I Do)
I make this when I want to trick my family into eating lots of veggies (they never notice the sneaky zucchini). My family goes a little wild for it because it’s hearty and feels like comfort food, but it’s actually pretty healthy. Plus, you know those nights you just want something wholesome that doesn’t require 40 dishes? This is that soup. In fact, I’ve even made it in a single pot when I was short on time (and patience). It’s forgiving—like, if you forget the garlic once, it’s still good, though maybe don’t tell any Italians that I said so.
What You’ll Need (And What You Can Totally Swap)
- 2 zucchini, chopped (sometimes I use yellow squash if that’s what’s in the fridge—no shame)
- 1 lb Italian sausage (sweet, spicy, or whatever you find; my grandma swore by Johnsonville, but honestly, store-brand works fine too)
- 1 onion, diced (red or yellow, or just leave it out if you’re not a fan)
- 3-4 garlic cloves, minced (confession: I use pre-minced garlic from a jar half the time)
- 1 can (14 oz) diced tomatoes (fire-roasted are great, but regular’s totally fine)
- 4 cups chicken broth (vegetable broth works too, or in a pinch, I’ve even used water + bouillon cubes)
- 1 large carrot, sliced (or a handful of baby carrots chopped up—sometimes I skip these if I don’t have any, honestly)
- 1 teaspoon dried basil (fresh is nice but I usually forget to buy it)
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- Optional: A handful of chopped spinach or kale, red pepper flakes, or a splash of balsamic vinegar right at the end
How I Actually Make It (Real Talk)
- Brown the sausage. Grab your biggest soup pot, toss in the sausage (no oil needed, just let the fat do its thing), break it up as it cooks. This is where I usually end up eating a rogue piece or two. No judgment, right?
- Add onions and garlic. Once the sausage is browned, throw in the onion and garlic. Cook till the onion is soft and kind of see-through. If you get distracted and it browns a bit extra? Still delicious.
- Toss in the veggies. Zucchini, carrots, and whatever else you feel like. Stir them around for a couple minutes—don’t worry if it looks like too much, they shrink down as they cook.
- Pour in the tomatoes and broth. Scrape up any brown bits from the bottom (that’s where the flavor hides). Add your herbs, salt, pepper. Bring it all to a boil, then drop it to a simmer. Cover mostly, leave a little gap. I usually let it go for 20-30 min, but sometimes I wander off and it simmers longer—no harm done.
- Finish it off. If you remembered the spinach or kale, toss it in at the end so it just wilts. Taste and adjust seasoning. This is the official taste-test step (can’t skip it).
Notes From the Soup Trenches
- Honestly, the soup always tastes a little better the next day. Something about the flavors hanging out overnight.
- If it’s too thick, I just dump in more broth or even a splash of water. Too thin? Let it simmer with the lid off for a bit.
- I tried using turkey sausage once and—well, it was fine, but it missed that classic sausage punch. You do you, though.
Variations I’ve Actually Tried (and One I Regretted)
- Swapped the zucchini for eggplant once (not bad, but kinda mushy—be warned)
- Added a can of white beans for protein. Not traditional, but fills you up!
- Spicy sausage + a pinch of smoked paprika = warming on a cold night
- Once I tried adding pasta; it soaked up all the broth and turned the whole thing into a stew, which, honestly, wasn’t the worst, but not exactly soup anymore
Do You Really Need Special Equipment?
Big pot is sort of essential—though I borrowed a friend’s Dutch oven once and it made me feel like a proper chef. If you don’t have a good soup pot, just use whatever’s biggest; I’ve made it in a regular saucepan before, just had to stir a bit more and work in batches. No immersion blender needed here (but I suppose you could blitz it if you like smooth soups—I never do).
How I Store It (If There’s Any Left)
Just pop leftovers in a container in the fridge—should last 3 or 4 days, but honestly, in my house it never makes it past day two. Freezes well, too, though I’d skip freezing if you added pasta (trust me, learned that the hard way; it turns to mush).
What to Serve It With (My Family’s Go-To)
Crusty bread is the classic, but sometimes I make simple garlic toast, or just a side of crackers if I’m feeling lazy. My aunt swears by topping it with a sprinkle of Parmesan. Or you could go wild and add a poached egg on top—sounds odd, but it’s actually pretty ace.
Lessons I’ve Learned the Hard Way (Pro Tips, Kinda)
- Don’t rush the browning stage on the sausage. I once tried speeding things up and ended up with kinda rubbery sausage bits (no one wants that).
- If you add kale, chop it smaller than you think you need—nobody likes leathery greens in their soup.
- Actually, I find it works better if you salt a little at each stage rather than all at once at the end. I used to forget, now it’s a habit.
Soup FAQs (Real Questions I’ve Been Asked!)
- Can I make it vegetarian?
- Absolutely! Just leave out the sausage and use veggie broth. Maybe add a can of beans or lentils for extra oomph.
- What’s the best sausage to use?
- I like spicy Italian, but sweet works too. Honestly, whatever’s on sale. I’ve used chicken sausage in a pinch.
- How do you keep the zucchini from getting mushy?
- I add it after the carrots, so it cooks but doesn’t disappear. Or just embrace the mush—sometimes it’s nice!
- Can I freeze this soup?
- Yep, just leave out the pasta if you go that route. Let it cool, pop it in a freezer-safe container, and you’re good to go.
- Where do you find the best canned tomatoes?
- I’m partial to the Muir Glen organic ones if they’re on sale, but store brand is usually just fine for soup. Here’s a list of top canned tomato picks if you’re curious.
Random sidenote: Don’t try to make this soup while on a work Zoom call. I speak from experience. Too many steps to sneak in between emails—plus, you’ll want to taste as you go, and that’s just a mess with the headset on.
Ingredients
- 250 g lean Italian sausage, casings removed
- 2 medium zucchinis, diced
- 1 can (400 g) diced tomatoes
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 1 tablespoon olive oil
- 1 teaspoon dried Italian herbs
- Salt and black pepper to taste
- Fresh basil, chopped (optional, for garnish)
Instructions
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1Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for 2-3 minutes until softened.
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2Add the minced garlic and Italian sausage. Cook, breaking up the sausage with a spoon, until browned and cooked through.
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3Stir in the diced zucchini and cook for another 3 minutes.
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4Add the diced tomatoes (with juice), chicken broth, and dried Italian herbs. Bring to a boil, then reduce heat and simmer for 20 minutes.
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5Season with salt and black pepper to taste. Ladle the soup into bowls and garnish with fresh basil if desired. Serve hot.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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