Zuppa Toscana with cauliflower and kale

Ingredients

• 15 ml, dividedavocado oil
• 454 gground chicken
• 2.5 mlcrushed red pepper flakes
• 1.18 litres (5 cups)low-sodium beef broth
• 1 smallonion, diced
• 2 cloves, mincedgarlic
• ½ head (about 3 cups florets)cauliflower, cut into florets
• 473 ml (2 cups)kale, chopped
• 1.25 mlpaprika
• 1.25 mlblack pepper
• 2.5 mlfennel seeds
• 5 mldried parsley
• 10 mldried oregano
• 5 mldried basil
• 120 ml (½ cup)plain non-fat Greek yoghurt
• 15 mlParmesan cheese, grated

Instructions

1. 1

   Brown the chicken

   Heat half the avocado oil in a Dutch oven over a medium heat. Add the ground chicken and cook until browned, then transfer it to a bowl or plate.

2. 2

   Cook the aromatics

   Add the remaining oil to the Dutch oven. Add the diced onion and minced garlic and sauté until golden, about 2 minutes.

3. 3

   Simmer the cauliflower

   Add the beef broth, cauliflower, herbs and spices. Cover and cook over a medium heat for about 10 minutes, or until the cauliflower is tender.

4. 4

   Wilt the kale

   Stir in the chopped kale and cooked chicken. Cook uncovered for about 3 minutes, or until the kale has wilted.

5. 5

   Finish the soup

   Remove the pot from the heat and stir in the Greek yoghurt. Serve with grated Parmesan sprinkled over the top.

What is Zuppa Toscana?

Zuppa Toscana means “Tuscan soup” and is used for a family of Italian-style soups rather than one fixed recipe. Many versions pair greens and potatoes or beans with a savoury broth.

This version uses cauliflower in place of those traditional filling ingredients, with chicken, kale and a gentle blend of herbs and spices. Greek yoghurt stirred in at the end gives the broth a creamy finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 170 calories, 18g protein, 6g carbs, 9g fat.

The chicken provides most of the protein, while the cauliflower and kale contribute carbohydrates and fibre. Avocado oil supplies most of the fat, with smaller amounts from the yoghurt and Parmesan. For a balanced plate, pair a bowl with extra vegetables or a side salad.

Why cauliflower works here

Florets: cutting the cauliflower into evenly sized pieces helps them cook at a similar pace. The covered simmer softens them while keeping them distinct in the broth.

Doneness: check a floret with a fork after about 10 minutes. It should be tender without falling apart.

Build flavour in the pot

Chicken: browning the ground chicken first adds savoury flavour and gives it colour. Set it aside while the onion and garlic cook.

Aromatics: sauté the onion and garlic in the same pot so their flavour joins the browned bits left behind. Add the broth, herbs and spices together for the simmer.

Keep the finish creamy

Yoghurt: take the pot off the heat before stirring in the Greek yoghurt. This helps it blend into the broth without being exposed to a strong boil.

Parmesan: add it over each serving just before eating. Its savoury, salty flavour complements the mellow cauliflower and greens.

When to add the kale

Kale: add it after the cauliflower has softened, along with the cooked chicken. The short, uncovered cook of about 3 minutes lets the leaves wilt while retaining some texture.

Timing: if the leaves are especially sturdy, check them at the end and cook just until they have softened to your liking.

What to serve alongside

For a light meal, serve the soup on its own or with extra vegetables. The recipe description suggests cauliflower and garlic breadsticks as a more substantial accompaniment.

If serving breadsticks, place them alongside the soup rather than in the pot so they keep their texture.

Recipe notes & tips

• Cut the cauliflower into evenly sized florets so they soften at roughly the same time.
• Let the chicken brown before stirring it, then turn it as needed to cook through.
• Scrape the browned bits from the pot into the broth as you stir in the liquid.
• Taste the broth before serving and adjust the seasoning to your preference.
• Stir in the yoghurt after removing the pot from the heat for a smoother finish.

Variations

• More heat: increase the crushed red pepper flakes to taste.
• Fresh herbs: use chopped fresh herbs in place of the dried herbs, adjusting to taste.
• Extra greens: stir in more kale and allow it to wilt in the hot soup.
• Creamier broth: add a little more Greek yoghurt off the heat.
• Different mince: use another ground meat in place of the chicken and brown it in the same way.

Common mistakes to avoid

• Crowded florets: uneven pieces cook inconsistently, so cut them to a similar size.
• Pale chicken: give the mince time to brown before removing it from the pot.
• Overcooked cauliflower: check it at around 10 minutes and stop when tender.
• Mushy kale: add it near the end and cook only until wilted.
• Boiling the yoghurt: remove the pot from the heat before stirring it in.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan until hot, stirring occasionally; avoid a vigorous boil after the yoghurt has been added.

Frequently asked questions