Description
A hearty and flavorful high protein minestrone soup featuring Italian sausage, a variety of vegetables, beans, and fire-roasted tomatoes. This one-pot meal is perfect for a satisfying dinner or meal prep, packed with fiber and protein to keep you full and nourished.
Ingredients
Scale
Meat
- 1 lb mild Italian sausage, removed from casing
Vegetables
- 2 ribs celery, diced small
- 1 yellow onion, diced small
- 2 large carrots, diced small
- 5 cloves of garlic, minced
- 1 medium zucchini, diced small
- 1 Yukon gold potato, peeled and diced into 1/2-inch cubes
- 1 cup trimmed green beans, diced
Beans & Legumes
- 1 15-oz can red kidney beans, drained and rinsed
- 1 15-oz can white beans (navy beans preferred), drained and rinsed
Liquids & Broth
- 1 28-oz can fire roasted diced tomatoes
- 5 cups chicken broth (preferably Better-Than-Bouillon mixed with water)
Additional Ingredients
- 2 bay leaves
- 1 parmesan rind (optional)
- ½ cup uncooked ditalini pasta (or any small pasta shape)
- ½ tsp salt
- Black pepper, to taste
- ½ tsp chili flakes (optional)
Instructions
- Brown the sausage: Heat a large pot to medium heat. Add the mild Italian sausage and crumble it with a spatula. Cook until browned and no longer pink. Remove the sausage from the pot and set aside.
- Sauté vegetables: In the same pot, add diced celery, onion, carrots, salt, black pepper, and optional chili flakes. Cook for 8-10 minutes, stirring occasionally, until the onions become translucent and the vegetables begin to soften.
- Add garlic: Add the minced garlic and stir frequently. Cook for 1-2 minutes until garlic is fragrant but not browned.
- Simmer the soup: Return the cooked sausage to the pot. Add diced zucchini, Yukon gold potato, green beans, drained beans, fire-roasted diced tomatoes, chicken broth, bay leaves, and the parmesan rind if using. Stir to combine, cover the pot, and bring it to a gentle boil over medium heat. Reduce heat to medium-low and simmer, covered, for 30-45 minutes or until the potatoes are tender.
- Cook the pasta: Add the uncooked ditalini pasta to the soup and stir. Continue simmering for 7-10 minutes until the pasta is cooked al dente.
- Finish and serve: Remove the bay leaves and parmesan rind from the soup. Turn off the heat and serve hot. Optionally garnish with freshly grated parmesan, ground black pepper, or fresh herbs like parsley.
Notes
- Do not skip the parmesan rind as it adds rich flavor and reduces tomato acidity.
- Use fire-roasted diced tomatoes for a deeper, less acidic flavor.
- For lower fat, swap pork sausage for chicken or turkey seasoned Italian sausage and cook with 1-2 tablespoons olive oil for better browning.
- Vegetarian option: Use plant-based Italian sausage alternative.
- Lower sodium option: Use low-sodium broth and reduce added salt.
- Gluten-free option: Use gluten-free pasta instead of ditalini.
- For extra protein, swap chicken broth for bone broth.
- Store leftovers in single-serving containers in the fridge for up to 4 days or freeze for 3 months.
- Reheat gently on stovetop or microwave, adding a splash of water or broth to loosen if needed.
- Prep Time: 15 minutes
- Cook Time: 1 hour 15 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American, Italian
Keywords: minestrone soup, high protein soup, Italian sausage soup, healthy soup recipe, one pot meal, vegetable soup, bean soup, protein packed dinner, meal prep soup
