Italian Spaghetti Squash Soup with Sausage and Vegetables
A hearty Italian-inspired soup featuring spaghetti squash, savory sausage, zucchini, tomatoes, aromatic seasonings, and Parmesan cheese. It’s cozy, satisfying, and freezer-friendly.
Servings: 10 cups
Calories: 342kcal
Equipment
- large spoon optional, for removing seeds from squash
Ingredients
- 2 small spaghetti squash cut and split lengthwise, seeds removed
- 2 tablespoons light oil avocado, grapeseed, or canola
- 1 pound Italian Sausage
- 1 large yellow onion , chopped
- 1 medium zucchini , chopped
- 2 cloves garlic , minced
- 2 cans (14 ounces) diced tomatoes with their liquid
- 2 quarts chicken stock , or turkey stock
- 2 teaspoons dried basil
- 2 teaspoons dried oregano
- ⅛ teaspoon red pepper flakes , or to taste
- 1½ teaspoons coarse salt
- ½ teaspoons ground pepper
- 2 tablespoons butter
- 1 tablespoon apple cider vinegar
Instructions
- In a large skillet heat the oil over medium heat.
- Place the spaghetti squash, cut side down, in the pan and allow to brown (approximately 5 minutes).*Note - This step is optional, but the extra browning of the squash will add more flavor to the final soup.Remove and continue the same process with the second squash.
- Carefully place the browned squash in a microwave-safe dish (cut side down) and cover with plastic wrap, poking a hole in the plastic wrap for steam to escape.
- Microwave on high power until the squash becomes tender (approximately 5 minutes) and when strands appear when the interior of the squash is scraped with a fork.Remove the squash from the oven and set it aside to cool.
- Meanwhile, in the same skillet over medium/high heat ,brown and crumble the Italian sausage (approximately 7-10 minutes).
- Add the onion, zucchini, and garlic to the sausage. Cook, stirring occasionally until the sausage is no longer pink in the center.
- When the spaghetti squash is cool enough to handle, scrape the strands of the squash into a large stockpot.
- Add the sausage mixture, oregano, basil, tomatoes, red pepper flakes, salt, black pepper, and chicken stock. Stir well.
- Bring the soup to a simmer and cook (partially covered) over low heat for 20-30 minutes, stirring occasionally.
- Remove from the heat and add in the butter and the apple cider vinegar along with additional salt and pepper (if desired).
- Ladle the soup into bowls to serve and top each serving with Parmesan cheese.
Notes
Spaghetti Squash Soup freezes very well. Place in a freezer-safe container and freeze for up to 3 months.
Tools and equipment:
large skillet, large stockpot with lid, microwave-safe large bowl, plastic wrap, fork, measuring spoons, wooden spoons or spatula, ladle, can opener.
Nutrition
Serving: 1cup | Calories: 342kcal | Carbohydrates: 23g | Protein: 13g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 46mg | Sodium: 1007mg | Potassium: 612mg | Fiber: 4g | Sugar: 9g | Vitamin A: 364IU | Vitamin C: 10mg | Calcium: 78mg | Iron: 2mg
