This Whole30 Mediterranean Soup with Sausage is loaded with Italian style sausage and vegetables, and finished with a swirl of Pistou.
What’s a Whole30 diet?
January 1st I started another round of Whole30. The only difference is that this time, my whole family is on board. My husband, and two daughters decided it would be easier if we were all in it together. Whole30 eliminates so many of inflammatory foods, like dairy, gluten, grains, alcohol and sugar, and gives your body a chance to “re-set”. (This post was originally published on January 12th, 2018 and has been updated to contain nutritional information. As an Amazon Affiliate, I receive commission on qualifying purchases)
If you’ve never read about Whole30, you can here and here.
What kinds of vegetables are best in this soup?
Since this is more of a “Mediterranean” style soup, opt for zucchini, tomatoes, mushrooms and onions over broccoli or cauliflower. What you do need to know about this Whole30 Mediterranean Soup With Sausage, is that it’s easy and customizable. You can add more (or fewer) vegetables. Not following Whole30 and are leaning more towards low-carb? Then feel free to top it with some fresh Parmesan cheese.
When I was searching for Italian sausage for this soup, all I could find was sausage that was filled with nitrates, sugar and fillers. What I love about Italian sausage is the flavor of fennel seed, and that pop of heat from red pepper flakes. This recipe uses ground pork with lots of spices to mimic Italian Sausage. Even better, it cooks relatively quickly. Depending on how small you dice your veggies, this Mediterranean Soup can be on your table in less than an hour. I add a tablespoon of Pistou just before serving for a delicious burst of garlic and basil!
What is Pistou?
You’ve most likely heard of Pesto, that fabulously fresh tasting concoction of basil, garlic, pine nuts and parmesan? Well Pistou is its French cousin. Almost identical in flavor profiles, Pistou omits the cheese and pine nuts, making it the perfect Whole30 compliant sauce, dip, topping or whatever! Swirl a tablespoon or two into each bowl just before serving for a pop of flavor!
Some of the items used in this post are available at my Amazon Affiliate Store.
Whole30 Mediterranean Soup With Sausage
- 1 large onion, chopped
- 2 carrots, sliced or diced
- 1 pound ground pork
- 1 stalk celery, sliced
- 3 cloves garlic, minced
- 8 ounces mushrooms, sliced
- 1 28 ounce can Italian style tomatoes, undrained
- 2 cups chicken broth
- 1 zucchini, sliced
- 3 ounces baby spinach
- 1/2 teaspoon ground oregano
- 1/2 teaspoon fennel, ground
- 1/2 teaspoon red pepper flakes (more or less)
- 1 teaspoon salt (to taste)
- 1/2 teaspoon ground black pepper (to taste)
- 3 Tablespoons Extra virgin olive oil
- In a large pan, heat oil over a medium high heat. Add onions, carrots and celery, garlic and mushrooms, and saute 2-3 minutes until onions are translucent.
- Add pork, oregano, fennel, red pepper flakes, salt and pepper, and continue stirring until meat begins to brown, about 5 minutes.
- Add tomatoes and broth and continue stirring until soup comes to a boil. Reduce heat and simmer until carrots are nearly tender, about 15 minutes. Add sliced zucchini and cook another 5 minutes or until zucchini is tender. (Add more broth if desired)
- Turn off heat and adjust seasoning with salt, pepper and more red pepper flakes if desired. Stir in baby spinach to wilt.
- Serve in bowls with pistou. Stir 1-2 Tablespoons pistou into each bowl just before serving.
Saute ground pork and vegetables in a large pot.
Add spices, tomatoes and broth. Simmer over a medium heat until sausage is cooked and vegetables are tender. Finish with a handful of baby spinach and a swirl of pistou.
- 4 ounces Basil leaves, remove stems
- 1/2 cup Olive oil extra virgin
- 3-4 cloves garlic
- salt and pepper, to taste
- In a food processor add basil, and with processor running, add garlic and olive oil in a slow stream, pulsing a few times. Scrape down sides and pulse again. Add salt and black pepper to taste. Store in refrigerator.
Christina | Christina's Cucina says
You would LOVE the Italian sausages from Claro’s Deli! They make them fresh (no nitrates or nitrites or any other junk). You can choose mild or hot and they honestly make everything so much better! I love them for risotto or just eating in a panino. You’ll have to get some and try it in your soup, I bet it would be killer!
Amy @ Little Dairy on the Prairie says
What a great soup! I have to try it out!
Sara | Belly Rumbles says
Well done to your whole family getting on board the Whole30. Your soup hits all the key notes I love in a soup, hearty, delicious and comforting.
They’re heading into week 2 and everyone seems happy and healthy so far! Husband’s lost 10 pounds, haha!
YUM! This soup looks absolutely delicious and so comforting. Can’t wait to try it when it’s colder.
I get that! There are ‘warm weather’ soups and cold weather soups…this is definitely the latter!
Brian Jones says
That sounds really tasty, I love a good hearty bowl of soup, perfect winter cozy fodder.
yes…perfect on cold days!
Adriana Lopez Martin says
Love the idea of adding pesto to a soup I bet it gives a great taste, aroma and a fresh note. Beautiful soup recipe now in Florida is very cold wouldn’t mind a bowl =)
you’ve been having some unusually cool weather this year, haven’t you?
Chef Mimi says
This is a wonderful soup, and I absolutely love adding pistou or pesto to a soup like this! Such popping flavors. Good luck with this plan. I personally cannot stop drinking wine!
I absolutely love adding pistou or pesto to a soup like this! Such popping flavors. Good luck with this plan. I personally cannot stop drinking wine!
lol! thank you! Whole30 isn’t meant to be done for more than 30 days…I personally have a hard time removing dairy products, so when i’m not doing whole30, I add parmesan to this too.
Love this recipe! It’s a winner! It is hearty, yet not heavy.
I make this recipe often!
Thank you barb!