Zuppa toscana (pork toscan soup)
When comfort food meets nourishment, you get a bowl of Healthy Tuscan Pork Soup. Inspired by classic Italian flavors and reimagined in a lighter, dairy-free way, this soup is rich, satisfying, and packed with nutrients that support everyday wellness—especially for women with busy, active lives.
Traditional Tuscan soups often rely on heavy cream and cheese for richness. This version swaps dairy for creamy coconut milk, delivering the same comforting texture while keeping the soup lighter and easier to digest. The result is a balanced meal that feels indulgent but fuels your body with real, whole ingredients.
This soup is loaded with high-quality protein from ground pork, Italian sausage, and bacon. Protein plays an essential role in:
Supporting muscle strength and recovery
Helping you feel full and satisfied longer
Maintaining steady energy levels throughout the day
For women, adequate protein intake is especially important during perimenopause, active lifestyles, and hormonal changes, making this soup a hearty and practical meal option. This recipe goes beyond protein by including a variety of nutrient-dense ingredients:
Kale: Rich in iron, fiber, and antioxidants, kale supports overall vitality and digestion.
Potatoes: A great source of complex carbohydrates and potassium, helping fuel the body and support normal muscle function.
Garlic and onion: Known for their natural compounds that support immune health and add deep, savory flavor.
Healthy fats from coconut milk: These fats help with nutrient absorption and add satisfying richness without dairy.
The combination of herbs, mild spice, and lemon juice at the end brightens the soup and balances the richness. Lemon not only enhances flavor but also helps keep the dish feeling fresh and light, making it a great option year-round. This healthy pork Tuscan soup is ideal for:
Meal prep for the week
Cozy family dinners
Refueling after a long day
It reheats beautifully and tastes even better the next day as the flavors continue to develop.
This dairy-free Tuscan pork soup proves that healthy food doesn’t have to be boring or restrictive. With its protein-rich base, nourishing vegetables, and comforting Italian flavors, it’s a meal that supports strength, balance, and enjoyment—one cozy bowl at a time.
Recipe
Ingredients
300 g bacon (about 8 slices), diced
1,000 g ground pork
150 g Italian sausage, sliced
150 g red onion, chopped
20 g garlic, diced
600 g potatoes, cut into small cubes
100 g kale, chopped
400 ml coconut milk (1 can)
1,000 ml broth (4 cups)
1,500 ml water (6 cups)
4 Tbsp lemon juice
Spices
1 Tbsp Italian seasoning
1 tsp ground black pepper
1 tsp salt (plus more to taste)
½ tsp chili powder
Instructions
Prepare and measure all ingredients before starting to make the cooking process easier.
In a large soup pot over medium heat, add the diced bacon, chopped onion, garlic, and spices. Sauté for about 10 minutes, stirring occasionally, until fragrant and lightly browned.
Add the ground pork and sliced Italian sausage. Cook for another 10 minutes, breaking up the meat and stirring until well combined and mostly cooked through.
Stir in the potatoes, broth, coconut milk, and water. Bring to a gentle simmer and cook for 20 minutes, or until the potatoes are tender.
Add the chopped kale and simmer for an additional 10 minutes.
Remove from heat and stir in the lemon juice. Taste and adjust salt if needed.
Serve warm and enjoy!
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana