When it comes to a delicious choice of soup that is versatile enough to be changed up to suit various dietary restrictions, Zuppa Toscana is a great choice.
In this article, we are going to be looking at a low-carb Zuppa Toscana recipe that is free from dairy, so that if you are unable to eat any dairy products- or if you are just looking for a low-carbohydrate dish that is incredibly tasty- then this is sure to be a perfect recipe for you!
Let’s get started.
What Is Zuppa Toscana?
A broad term for “Tuscan Soup”, the classical variation of Zuppa Toscana usually features zucchini, salt, olive oil, carrot, celery, cannellini beans, onions, powdered chili, rigatino (a kind of Italian bacon), kale, tomato pulp, potatoes, and toasted Tuscan bread.
A fair amount of these ingredients are not friendly for those who have certain dietary restrictions, and they are also pretty high in carbs.
This is why there are tons of variations on the standard Zuppa Toscana in order to make it more accessible, such as the healthy copycat recipe that we are going to be looking at today (see also “15 Best Healthy Asian Recipes To Try Today”).
Ingredients For Low-Carb And Dairy-Free Zuppa Toscana
Let’s first take a look at the ingredients that you will need to make this tasty, dairy-free, and low-carb Zuppa Toscana.
- Gluten-Free Italian Sausage with Removed Casings
- Dried Oregano
- Minced Garlic
- Chopped Onion
- Half a Bunch of Kale
- Chopped Russet Potatoes
- Avocado or Olive Oil
- Red Pepper Flakes
- Gluten-Free Chicken Broth
- Canned and Stirred Coconut Milk
Low-Carb And Dairy-Free Zuppa Toscana Recipe
Now that we have looked at the ingredients let’s get into the recipe!
We are going to be looking at how to make this soup in both an instant pot (see also “Low Carb Instant Pot Clam Chowder“) and a slow cooker, so let’s look at the instant pot instructions first.
- Step One: Set your instant pot to the sauté setting and begin adding in your avocado or olive oil along with your sausage. Start stirring the sausage until it browns, which should take around five minutes. Chop it up as you stir so that it will form bite-size pieces that will be easy to eat within your soup. Make sure to drain away any excess fat from the sausage as you do so.
- Step Two: Add in your onion, garlic, red pepper flakes, and onion, and keep stirring frequently. This should take about three minutes.
- Step Three: Once the onion begins to brown, add in the salt and pepper with the chicken broth and the chopped potatoes.
- Step Four: Manually set the timer to cook for five minutes on the high-pressure setting. After the five minutes is up, use the quick release to open the pot.
- Step Five: Stir in the coconut milk along with the kale and allow the mix to heat through for around two and a half minutes.
- Step Five: Your soup is ready to serve up! Once you have dished it up, season it with salt and pepper, as well as some more red pepper flakes if you so choose.
- Step One: Fry up your sausage in a large skillet for around five minutes. Remember to chop it up as you stir, in the same way that you do when using an instant pot.
- Step Two: Begin to add the oregano, garlic, red pepper flakes, and onion to the pan and fry the mixture for another two and a half minutes or so.
- Step Three: Remove any excess fat from the sausage by draining it thoroughly, and then transfer the mixture into your slow cooker.
- Step Four: Begin to add in your chicken broth as well as your chopped potatoes and some salt and pepper for taste.
- Step Five: Cook the soup mixture on high for around four hours.
- Step Six: Once the four hours have passed, add in the coconut milk and the chopped kale and replace the lid on the slow cooker before cooking the mixture again. This time, you will want to cook it on low heat for fifteen minutes.
- Step Seven: Serve up your soup! Don’t forget to season it with salt, pepper, and red pepper flakes for a bit of extra flavor.
Low-Carb And Dairy-Free Zuppa Toscana Recipe Hints
- Full-fat, canned coconut milk makes for the best results with this recipe.
- You can remove the red pepper flakes entirely if you aren’t a big fan of spice, or simply lower the number of flakes that you use if you want a bit of heat without it being overpowering.
- We didn’t include it in the ingredients list, but if you so wish, you can use arrowroot starch to thicken the soup up a bit in a way that is low in calories and friendly to a dairy-free diet. Anywhere between one and three tablespoons of arrowroot starch will be enough to create a thick consistency.
So there you have everything that you need to know about cooking up some delicious, dairy-free, and low-calorie Zuppa Toscana (see also ” Delicious And Low-Calorie Banana Bread“)!
This is also a recipe that is useful for those who are intolerant to gluten- or those who simply avoid it in general- as it utilizes both gluten-free Italian sausages as well as gluten-free chicken broth (see also “10 Superb Healthy Italian Recipes To Make This Weekend“).
If you are thinking of whipping up a creamy and delectable soup without the calories or any dairy, then this Zuppa Toscana recipe is sure to be a great addition to your recipe book!