Special Diet - Created Date : 2.9.2019

Whole30 Mediterranean Soup With Sausage

Whole30 Mediterranean Soup With Sausage

Whole30 Mediterranean Soup With Sausage

This Whole30 Mediterranean Soup with Sausage is loaded with Italian style sausage and vegetables, and finished with a swirl of Pistou.

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 contains affiliate links for your convenience at no additional cost to you.)

If you’ve never read about Whole30, you can here and here. 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? Then feel free to top it with some fresh Parmesan cheese or add some beans to stretch this already budget friendly soup even further.

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?

Simple ingredients for Pistou.

You’ve most likely heard ofPesto, 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!

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.

Nutrition Facts

Whole30 Mediterranean Soup With Sausage

Amount Per Serving (2 cups)

Calories 0

* Percent Daily Values are based on a 2000 calorie diet.

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.

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.

Nutrition Facts


Amount Per Serving (2 tablespoons)

Calories 0

* Percent Daily Values are based on a 2000 calorie diet.

What other vegetables would you add to this Whole30 Mediterranean Soup With Sausage for your family?

Some of the items used in this post are available here at no additional cost to you.


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!

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

  • SHARE :