Summary of Nourishing Zuppa Toscana – Dr. Mark Hyman:
This recipe is a healthier version of traditional Zuppa Toscana, using ground turkey and parsnips instead of white potatoes. The recipe includes shiitake mushrooms, garlic, onions, and kale for extra nutrition. Traditional heavy cream is replaced with coconut milk, making the soup dairy-free. Alternatives to coconut milk are suggested for those who do not prefer it. The soup is high in protein and low in net carbs, and may aid in sleep and mood. The recipe is easy to follow and includes nutritional information per serving.
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Zuppa Toscana is a classic Italian soup that is loved by many for its rich and hearty flavor. As a health enthusiast, I wanted to create a version that is packed with nutrient-dense ingredients and still maintains the same amazing taste. With this recipe, I swapped some of the traditional ingredients for healthier options and added a few more to give it a nutritious boost.
Ingredients:
- 2 tablespoons avocado oil, divided
- 5 ounces shiitake mushrooms, thinly sliced
- 1 medium parsnip, diced (about 1 ½ cups)
- 1 small onion, diced
- 5 garlic cloves, microplaned
- ½ teaspoon fennel seeds
- ½ teaspoon smoked paprika
- ½ teaspoon dried oregano
- ½ teaspoon chili flakes
- ½ teaspoon dried thyme
- ¾ teaspoon sea salt
- ¼ teaspoon fresh ground black pepper
- 1 pound ground turkey breast (pasture-raised if possible)
- 6 cups low-sodium chicken broth
- ⅓ cup canned full-fat coconut milk
- 2 cups chopped kale
- 1 tablespoon fresh rosemary, chopped
Method:
1. Preheat the oven to 375°F.
2. Add a ½ tablespoon avocado oil to a large pot over medium heat. Once the oil is hot, add the shiitake mushrooms and fry until browned, about 5 minutes, then remove from the pot and set aside. The aroma of the frying mushrooms is so satisfying, making you want to take a bite immediately, but hold on, we are not done yet.
3. While the mushrooms cook, toss the diced parsnip with a ½ tablespoon of avocado oil and scatter out on a parchment paper lined baking sheet. Transfer to the oven and bake for 25 minutes or until tender and slightly golden. You may wonder why we’re using parsnip instead of the regular potatoes? Well, parsnips are a healthier option that is low in calories, high in fiber and packed with nutrients like vitamin C and folate.
4. Add the remaining tablespoon of avocado oil to the pot followed by the onions. Sauté over medium heat until translucent, about 2 minutes, stirring constantly to avoid burning. Add the garlic, all of the spices, and season with the salt and pepper. Cook while stirring for 1 minute, until fragrant.
5. Add the ground turkey, and fry until fully cooked while using a spoon to break the turkey up, about 7 minutes. Turkey is a great source of protein that is low in fat and calories. It contains tryptophan which is an amino acid that is essential for the production of serotonin, a mood-boosting neurotransmitter in the brain.
6. Add the chicken broth and bring to a simmer. Cover and simmer for about 15 minutes. This will allow the flavors to blend together and the soup to thicken a bit.
7. After 15 minutes, add the coconut milk, kale, and the fried shiitake mushrooms. Simmer until the kale is tender, then remove from heat and serve. The burstiness of the kale complements the other flavors in the soup, making it extra delicious.
8. Serve the soup topped with the crispy parsnips and a sprinkle of fresh rosemary. Enjoy! This soup is a powerhouse of nutrients that will keep you feeling satisfied and energized.
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