Ready in 30 minutes or less, my sausage spinach tortellini soup is going to be your new favourite cozy meal-prep. High in protein and fiber, what more could you want?
This sausage and tortellini soup has officially become my new winter obsession. I've always been a big soup fan, and with these chilly Canadian winters, a salad just does not cut it anymore. This time of year I like to prioritize warming, comforting and cozy meals like my Slow Cooker Lasagna Soup and my Sheet Pan French Onion Soup Chicken. It won't completely cure the seasonal blues, but it definitely helps!
As a dietitian, I do like to make sure that my soups are filling enough to be a main meal. I love a good pureed veggie soup, but sometimes they don't leave me feeling full! When I'm building an "entree soup", I try to make sure there is a good source of protein and fibre to satiate me. And don't underestimate the power of a chunky soup- sometimes chewing can do wonders for satisfaction! So in my hunt for the perfect, filling AND delicious soup, I came up with this sausage spinach tortellini soup. And I'm never looking back!
Why This Recipe Is Dietitian Approved
- Balanced meal. Soup can be a balanced meal too! Here we have lots of protein in the sausage, fibre in the beans and veggies, and satiating fats in the cheese. Plus some yummy tortellini, because carbs are important too!
- Meal-prep friendly. I've been feeling a little tired with the business of this time of year, and I know you are too. Make a big batch of this soup, and have all your lunches or dinners for the week ready to go.
- Minimal prep. There's very little chopping in this recipe. It's a great "throw it together" meal for those nights you just can't be bothered
Sausage Spinach Tortellini Soup Recipe
Ingredients
Onion and garlic. I love all my aromatics. They're a non-negotiable.
Turkey sausage. This is my preferred protein, but adjust to your preference. Chicken, pork or veggie sausage would also be delicious.
Diced tomatoes. I went with a herbs and spices variety for extra flavour.
White navy beans. Beans are definitely an underrated food. They're jam-packed with fibre and are a good source of plant-based protein. Paired with the vitamin C from the tomatoes, they also provide some bioavailable iron.
Vegetable broth. Can swap with broth of choice.
Cheese tortellini. I used frozen cheese tortellini. You should be able to find this in most grocery stores.
Spinach. Fresh or frozen works.
Salt, pepper and Italian spice blend. My spices of choice!
Parmesan cheese. The BEST topper for basically any dish.
Toast (optional). Depending on how hungry I am, I like having some toast on the side.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- In a large pot over medium-high heat, add olive oil. Once hot, add onion and garlic. Saute for about 5 minutes, stirring frequently until fragrant and onions appear translucent in colour.
- With a sharp knife, slice the casing of each sausage lengthwise. Remove the sausage meat from the casing and add to the onion and garlic. Saute until fully cooked through and meat is no longer pink in colour (about 5 minutes). Stir in Italian spice blend.
- Pour in an entire can of diced tomatoes (including the juices), along with the navy beans and vegetable broth. Stir. Bring to a simmer for about 10 minutes. Stir in spinach (this may need to be done in batches as the spinach wilts to allow room!) and tortellini (no need to thaw this first). Cover and simmer for about 10 minutes, occasionally stirring until spinach wilts and tortellini is tender.
- Adjust seasoning to desired taste. Serve hot with toast on the side.
Substitutions and Variations
To make gluten-free: look for a gluten free tortellini such as Pietro's!
To make dairy-free: this soup is ALMOST dairy free- just substitute the parmesan with a dairy free parmesan option or omit!
To make nut-free: this recipe is naturally nut free!
Feel free to customize this recipe! Some easy swaps you can make:
- White navy beans- can be replaced with cannellini beans or chickpeas!
- Turkey sausage- can be replaced with pork sausage or you can use any ground meat of choice (just make sure to season it first)!
- Veggies- get creative and use whatever diced or shredded veggie syou have available!
Equipment
Storage
This sausage spinach tortellini soup can be stored in an airtight container in the fridge for 3-4 days.
To freeze: Make the soup as directed, however do not add the tortellini. Allow the soup to cool fully before adding to a freezer safe container and freezing for up to 3 months. To reheat, heat the soup until it is boiling, add the tortellini and cook until tender.
Top Tips for Success
If you prefer you can use about 2-3 cups of frozen spinach!
Frequently Asked Questions
Yes- to make it vegetarian, swap the turkey sausage for a veggie sausage. To make it vegan, use veggie sausage, plant-based cheese, and a vegan tortellini.
My creamy tortellini spinach soup is best reheated on the stove. Bring to a gentle boil, then turn off the heat. Just be mindful that you don't overcook the pasta!
I love a good buttered piece of crusty bread. If you want a little more veg action, my lemon-parm zucchini fries or air fryer kale chips would be so tasty on the side.
Yes! Saute the onions and garlic and cook the sausage in a pan. Add to the crockpot along with the remaining ingredients, except for the tortillini spinach and parmesan cheese. Cook for 4-5 hours on LOW before adding the tortellini and cooking for an additional 30 minutes. Stir in the spinach and parmesan cheese before serving.
More Cozy Soup Recipes
If you liked this sausage spinach tortellini soup, try these recipes:
- The Ultimate Cozy High Protein Lentil Soup
- High Protein Slow Cooker Stuffed Pepper Soup
- Easy Chicken and Vegetable Noodle Soup
- Lemon White Bean Soup with Turkey and Beans
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this sausage spinach tortellini soup, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Sausage Spinach Tortellini Soup
Ingredients
- 2 tablespoon olive oil
- 1.5 cups yellow onion diced (about ½ a large onion)
- 3 cloves garlic
- 1 lb turkey sausage
- 1 tablespoon Italian spice blend
- 1 can herbs and spices diced tomatoes 756 mL
- 1 can white navy beans 540 mL, rinsed and drained
- 900 ml vegetable broth
- 3 cups frozen cheese tortellini
- 6 cups spinach 1x 284g bag
- Salt and black pepper to taste
- Parmesan cheese for topping
Instructions
- In a large pot over medium-high heat, add olive oil. Once hot, add onion and garlic. Saute for about 5 minutes, stirring frequently until fragrant and onions appear translucent in colour.
- With a sharp knife, slice the casing of each sausage lengthwise. Remove the sausage meat from the casing and add to the onion and garlic. Saute until fully cooked through and meat is no longer pink in colour (about 5 minutes). Stir in Italian spice blend.
- Pour in an entire can of diced tomatoes (including the juices), along with the navy beans and vegetable broth. Stir. Bring to a simmer for about 10 minutes. Stir in spinach (this may need to be done in batches as the spinach wilts to allow room!) and tortellini (no need to thaw this first). Cover and simmer for about 10 minutes, occasionally stirring until spinach wilts and tortellini is tender.
- Adjust seasoning to desired taste.
Laura says
This is one of our new favorites. Thank you!
Emily says
So delicious and simple! Will be a regular in our house!
Naomi says
Made this for dinner tonight and it took twenty minutes… super yummy and kept us full all night.
Stephanie says
This was great! So easy and delish. High complements from the hubby and kid.
Erin says
SO good and so easy to make! Definitely adding to my winter dinner rotation!
Nicole Addison says
Hi Erin,
I am SO glad you enjoyed this one!
Nicole
Mary Jo says
Made this last night for dinner. Loved it!! It was easy to make - added a few more veggies that I needed to get out of my fridge and it was delicious.