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Zuppa Toscana with Cauliflower and Kale

Zuppa Toscana with Cauliflower and Kale
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Recipe Credit: . Photo Credit: Renée Comet.
Summary
This classic Italian soup is traditionally made with leafy greens, white beans, and potatoes in a savory broth with a little bit of spice. To make a low carb version, we replaced the white beans and potatoes with fresh cauliflower. Greek yogurt adds creaminess to the broth, and chicken adds extra protein. Add a side of Cauliflower Garlic “Bread” Sticks for a satisfying low carb meal.
  • Prep time
    10 min
  • Cook time
    30 min
  • Servings
    6 Servings
  • Serving size
    2 cups
Budget Friendly Dinner Gluten-Free Lunch Main Dish One Pot Soup Lower Carb Italian
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    2 cups
  • Amount per serving Calories 170

  • Total Fat 9g
    • Saturated Fat 2.1g
    • Trans Fat 0g
  • Cholesterol 60mg
  • Sodium 170mg
  • Total Carbohydrate 6g
    • Dietary Fiber 2g
    • Total Sugars 2g
    • Added Sugars 0g
  • Protein 18g
  • Potassium 700mg
  • Phosphorus 215mg

Choices/Exchanges: 1 Nonstarchy vegetable, 2 Lean protein, 1 Fat

Budget Friendly Dinner Gluten-Free Lunch Main Dish One Pot Soup Lower Carb Italian
Ingredients

Ingredients

  • avocado oil (divided use)
    1 tbsp
  • ground chicken
    1 lbs
  • crushed red pepper flakes
    1/2 tsp
  • low sodium beef broth
    5 cup
  • onion(s) (diced)
    1 small
  • garlic (minced)
    2 clove
  • head cauliflower (cut into florets)
    1/2 head (or 3 cups florets)
  • chopped kale
    2 cup
  • paprika
    1/4 tsp
  • black pepper
    1/4 tsp
  • fennel seeds
    1/2 tsp
  • dried parsley
    1 tsp
  • dried oregano
    2 tsp
  • dried basil
    1 tsp
  • Plain Nonfat Greek yogurt
    1/2 cup
  • grated parmesan cheese
    1 tbsp (1/2 tsp per serving)

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Directions

Directions

  1. In a Dutch oven, heat half of the oil over medium heat. Add the ground chicken and cook until browned.

  2. Remove the chicken from the dutch oven and set aside in a bowl or plate. Add the rest of the oil to the dutch oven, then add the onions and garlic. Sautee until browned, about 2 minutes.

  3. Add the beef broth, cauliflower and herbs and spices. Cover and cook on medium heat for about 10 minutes, or until the cauliflower is tender.

  4. Add the kale and the cooked chicken. Stir and cook uncovered for about 3 minutes, or until the kale wilts.

  5. Remove from heat and stir in the Greek yogurt. Serve with a sprinkle of parmesan cheese on top.

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