Mediterranean Italian Sausage Potato Soup with Carrots & Spinach
This hearty Mediterranean Italian Sausage Potato Soup is a warm, wholesome meal that blends the rustic comfort of Italian cooking with the freshness of Mediterranean ingredients. Featuring crumbled Italian sausage, tender potatoes, sweet carrots, and leafy spinach in a lightly herbed broth, this soup is satisfying yet vibrant.
What makes it Mediterranean? It leans into olive oil, garlic, fresh herbs, and leafy greens, while avoiding heavy creams or excessive fats. It’s naturally gluten-free, and you can easily adjust it for dairy-free or low-carb diets. Perfect for a chilly evening or batch-cooking for the week.
Time Overview
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 hearty bowls
Ingredients
Base:
1 tbsp olive oil
1 lb Italian sausage (mild or spicy), casings removed
1 medium yellow onion, diced
3 cloves garlic, minced
3 medium carrots, peeled and sliced
4 medium Yukon Gold or red potatoes, diced (leave skins on if thin)
Liquid:
6 cups low-sodium chicken broth
1/2 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp smoked paprika (optional)
Salt & pepper to taste
Pinch of red pepper flakes (optional)
Greens & Finishers:
4 cups baby spinach (or chopped mature spinach)
Juice of 1/2 lemon
2 tbsp chopped fresh parsley
Optional: grated Parmesan for serving
Instructions
1. Brown the Sausage
Heat olive oil in a large soup pot or Dutch oven over medium heat.
Add the sausage and break it up with a spoon. Cook until browned and no longer pink (6–8 minutes).
Transfer to a plate using a slotted spoon. Leave about 1 tbsp fat in the pot.
2. Sauté the Vegetables
Add onion and carrots to the pot. Sauté for 5–6 minutes until softened.
Stir in garlic, oregano, thyme, paprika, and red pepper flakes (if using). Cook 1 minute more until fragrant.
3. Simmer the Soup
Add diced potatoes and stir well.
Pour in chicken broth and bring to a boil. Reduce to a simmer.
Cook for 15–20 minutes, or until potatoes are fork-tender.
4. Add Spinach & Finish
Return sausage to the pot and stir in spinach. Cook 2–3 more minutes until spinach wilts.
Turn off heat. Stir in lemon juice and chopped parsley.
Taste and adjust salt, pepper, or lemon as needed.
5. Serve
Ladle into bowls. Top with grated Parmesan or a drizzle of olive oil if desired.
Serve with crusty bread or a side salad.
Tips for Success
Sausage selection: Use sweet Italian sausage for mild flavor or spicy for heat. Turkey or chicken sausage also work well.
Potatoes: Yukon Golds hold their shape best, but red potatoes or even russets will work if adjusted for texture.
Don’t skip the lemon – it brightens the soup and cuts through richness.
To thicken slightly, mash a few potatoes in the pot before serving.
Use low-sodium broth so you can better control the salt level.
Variations
Greens:
Substitute spinach with kale, Swiss chard, or collard greens (longer cooking time).
Flavor Twists:
Add sun-dried tomatoes, a splash of white wine, or fennel seeds for Italian flair.
Stir in a spoonful of pesto before serving for a herbaceous kick.
Protein Swaps:
Use ground turkey, chicken, or plant-based sausage.
Add white beans or chickpeas for a vegetarian version.
Creamy Option:
Stir in 1/2 cup coconut milk or heavy cream for a richer soup (optional).
Q&A
Q: Can I make this soup ahead of time?
A: Yes! It keeps well for 4–5 days in the fridge. Reheat gently. Add fresh greens right before serving for best texture.
Q: Can I freeze it?
A: Yes. Let cool completely, portion into containers, and freeze for up to 3 months. Thaw overnight and reheat on stove.
Q: What if I don’t have Italian sausage?
A: You can use plain ground meat and season with Italian herbs, garlic powder, fennel seed, and paprika.
Q: Is this soup low-carb or keto?
A: It’s not keto due to potatoes, but you can make it low-carb by swapping potatoes for cauliflower florets.
Nutrition Estimate (Per Serving – Based on 6 Servings)
Calories: ~330
Protein: 18g
Fat: 20g
Carbohydrates: 22g
Fiber: 4g
Sugars: 5g
Sodium: ~580mg
Balanced with protein, healthy fats, and fiber-rich veggies — filling and nourishing without being heavy.
Conclusion
This Mediterranean Italian Sausage Potato Soup is everything you want in a cozy, comforting meal: robust, savory, and nutrient-rich. The combination of sausage, tender vegetables, and fragrant herbs delivers big flavor in every spoonful.
Whether you’re serving this to family on a busy weeknight, bringing it to a potluck, or prepping lunches for the week, it’s a dish that will warm the body and soul — Mediterranean-style.