September 27, 2021
Sausage and Spaghetti Squash Soup
This easy and hearty soup is a perfect warming meal for fall. The base of the soup simmers while the squash roasts in the oven to maximize flavor and minimize cooking time. Similarly, using pre-cooked sausage makes this easy and customizable. Use whatever flavor you like to vary the flavor profile.
Servings: 4
Calories: 372kcal
Ingredients
- 1 small spaghetti squash
- 2 tablespoons butter or butter flavored coconut oil for dairy-free
- 1 yellow onion diced
- 4 garlic cloves minced
- 1 tablespoon tomato paste omit for nightshade-free
- 2 bay leaves
- 1 teaspoon thyme dried
- 4 cups low sodium chicken broth
- 4 teaspoons gelatin
- 2 tablespoons gluten-free soy sauce
- 2 teaspoons fish sauce optional but adds umami
- 1/2 teaspoon Korean chili flakes optional, omit for nightshade-free
- 2 packages pre-cooked sausage sliced (look for a chicken or turkey based sausage that has more protein than fat if you are watching your fat intake)
- 1 bunch lacinato kale also known as Dino kale, main stem removed and leaves torn into bite-size pieces (you can use spinach in place of kale)
- 2 tablespoons lemon juice 1 lemon
- 2 tablespoons parsley chopped, for serving
Instructions
- Preheat the oven to 400ĀŗF and line a rimmed baking sheet with baking parchment. Set aside. Cut the squash in half, scoop out the seeds, and season with a bit of salt. Place the squash, cut face down on the prepared baking sheet. Using a fork, poke a few holes on the back side of the squash for steam. Bake for 30-40 minutes, or until softened and beginning to brown. The squash should be tender but still have a bit of toothsome texture to it. Let cool slightly before handling (or hold it with a towel or oven its). Scrape the baked squash strands from the shell with a fork.
- While the squash roasts, prepare the soup. Heat a large pot over medium heat. Add the butter and onions and cook over medium, stirring occasionally until the onion is soft and translucent, 5-10 minutes. Add the garlic and tomato paste and cook, stirring often until fragrant, about 1 minute more. Add the bay leaves, thyme, broth, gelatin, soy sauce, fish sauce, and chili flakes, if using. Bring to a boil.
- Once the soup has come to a boil, add the sausage and kale. Reduce heat to a simmer and cook at a simmer for 10 minutes, or until the kale is softened. Add the spaghetti squash to the soup. Season to taste with salt and pepper and serve. Off heat, stir in lemon juice. Garnish with parsley and serve.
Notes
Protein:Energy Ratio: 1.84
Nutrition Facts
Sausage and Spaghetti Squash Soup
Amount per Serving
Calories
372
% Daily Value*
Fat
15
g
23
%
Saturated Fat
4
g
25
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
3
g
Cholesterol
138
mg
46
%
Sodium
2207
mg
96
%
Potassium
444
mg
13
%
Carbohydrates
12
g
4
%
Fiber
2
g
8
%
Sugar
3
g
3
%
Protein
46
g
92
%
Vitamin A
1674
IU
33
%
Vitamin C
24
mg
29
%
Calcium
61
mg
6
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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