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Nutrition Fridays

April 5, 2012

Italian Soup

Who says, just because you are Vegan, that you cannot enjoy the recipes you like?  You can enjoy those recipes, you just need to learn how to substitute items within the recipe!

Here is a very easy one to make, and tasty too!

Italian Sausage Soup

Italian Sausage Soup


1/3 package of “Gimme Lean” sausage

Thyme, and basil (ground spices) and you can add fresh parsley although the bowl of food In the picture does not have parsley.

¼ chopped red onion

1 large clove of garlic, minced

1 vegan vegetable bouillion cube

2 pieces of sun-dried tomato, re-hydrated

¼ to ½ cup of thinly sliced red, green and yellow bell pepper

Approximently 1 cup of noodles (I used gluten-free)

Put about 2 tbl of oil in your pan add the sausage, using a spatula chop it up

Then sprinkle in and press into the sausage, ½ teaspoon of basil and 1 teaspoon Thyme.

Lower heat to sauté

Add chopped onion and minced garlic

Stir occasionally and watch for the garlic to turn golden

Add water (about 3-4 cups) and bullion to the pan

Add thinly sliced sundried tomatoes and the peppers ( I bought them frozen at Trader Joe’s and grabbed a handful to toss into the mix)

I forgot to get spinach for this one you see pictured, but it goes good in this soup! Add about ½ cup frozen, or a couple handfuls of fresh.

Now add your noodles (if they are not covered with water, add a little to cover them)

Cover and cook for about 5 minutes, stir and test noodles.  If the noodles are not adante then cover and cook another 2 minutes, testing again.


It takes about 30 minutes total, including prep time.

Protein: 13 grams per 8 oz. bowl

Note: Use only organic pressed oils, preferably olive oil. This soup is very filling, so no sides are necessary. If you desire add Italian bread (with no eggs or milk in the ingredients for Vegans).

~Photography by Donna Duncan,Copr. 4-2012,  all rights reserved.

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