Zuppa Toscana is a comforting soup filled with pork sausage, potatoes and kale for a hearty and delicious meal, and with a couple adjustments it can be pressure canned at home for a quick and easy shelf stable meal.

Winter weather means lots of soups in our home, and this year I have been focusing on canning up plenty of soup to stock our pantry with for quick meals whenever we need them. It is the ultimate convenience food without sacrificing on flavor or nutrition.

Zuppa Toscana is a soup filled with nutrient dense ingredients like ground pork, potatoes, kale, onions, garlic, bone broth and plenty of herbs and spices. Typically it also contains dairy to make for a creamy soup, but to keep this recipe safe for pressure canning at home, I omit the dairy to easily add in at the time of serving. Or, to keep it dairy free feel free to opt out of the dairy all together. This soup is delicious as is.

How To Can Zuppa Toscana

Start by washing, peeling and cubing the potatoes. Transfer to a bowl and top off with cold water to help pull out some of the starch while preparing the other ingredients.

Dice the yellow onion and mince the garlic. Wash and chop the kale, removing the rib.

To a large dutch oven, add the cooking fat and ground pork. Begin to cook the pork, breaking it up with a spoon as it cooks.

Stir in brown sugar, salt, pepper, ground sage, chili flakes, and ground cloves. Continue cooking until ground pork is cooked half way through.

Stir in garlic, onions, potatoes, kale and broth.

Simmer for a few minutes, then remove from heat.

Ladle soup evenly into clean and hot pint or quart sized canning jars to 1 inch of head space.

Debubble jars and adjust headspace if needed. Wipe rims, apply canning lids and rings to finger tip tight.

Prepare pressure canner according to the manual, and process pints for 75 minutes and quarts for 90 minutes. Process at 10 pounds of pressure if using a weighted gauge pressure canner, or 11 pounds of pressure if using a dial gauge pressure canner, adjusting if above 1000 feet elevation.

After processing, allow pressure to come down to 0. Crack the lid of the pressure canner and allow the jars to cool in the canner for a few minutes before removing. Remove jars from the canner and allow to cool on the counter overnight.

Remove rings, wash and label jars for storage.

To serve, open jar and heat soup. Stir in 2 tablespoons of heavy cream, or to taste and top with parmesan cheese.

Is It Safe To Pressure Can Zuppa Toscana?

While this soup is not a tested and approved recipe for canning, all of the ingredients included are considered safe for pressure canning. I specifically omit the dairy that zuppa toscana recipes call for as dairy is not considered safe for canning and can easily be mixed in at serving.

This recipe should not be waterbath canned. Guidelines for canning your own homemade soups provides a shorter processing time, given that the recommendation is to fill jars no more than half way with solids. Because I fill the jars more than half way with solids for this soup recipe, to play it safe I process for the longer recommended processing time for meat.

How Long Is Home Canned Soup Good For?

Home canned soup is best consumed within 1 year of canning.

Tools Needed To Can Soup

Presto 23 Quart Pressure Canner

Canning Rack

Jar Lifter

Canning Lids Use code ABBEY10 to save 10%

Dutch Oven

Yield: 12

Home Canned Zuppa Toscana

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Zuppa Toscana is a comforting soup filled with pork sausage, potatoes and kale for a hearty and delicious meal, and with a couple adjustments it can be pressure canned at home for a quick and easy shelf stable meal.

Prep Time 15 minutes

Cook Time 15 minutes

Additional Time 1 hour 30 minutes

Total Time 2 hours

Ingredients

• 2 lbs ground pork
• 3 lbs potatoes, cut into 1/2-1 inch cubes
• 1 head of kale, destemmed and chopped
• 1 yellow onion, diced
• 12 cloves garlic, minced
• 10 cups chicken broth (unsalted or reduce amount of salt)
• 1 tsp olive oil or lard
• 1 tbsp brown sugar
• 2 tsp ground sage
• 1 tbsp sea salt
• 1 tsp black pepper
• 1/2 tsp chili flakes
• pinch of ground cloves

Instructions

1. Add potatoes to a bowl and cover with cold water.
2. Heat a large dutch oven over medium and add olive oil or lard.
3. Add ground pork and begin to brown.
4. Add brown sugar, ground sage, salt, black pepper, chili flakes and cloves. Continue cooking until pork is cooked half way through.
5. Stir in onions, garlic, drained potatoes, kale and broth.
6. Bring to a simmer for a few minutes.
7. Ladle soup evenly into clean and hot pint or quart sized jars to 1 inch of headspace.
8. Debubble jars, adjust headspace, clean rims well and apply canning lids and rings to finger tip tight.
9. Process in a pressure canner for 75 minutes for pints or 90 minutes for quarts.
10. To serve, empty jar into a pot and heat through. Stir in 2 tbsp of heavy cream per pint, and top with freshly grated parmesan cheese.

Notes

Store bought pork sausage can be used in place of the ground pork. I recommend checking the ingredients to confirm they are safe for home canning. If using store bought sausgage, omit the brown sugar, ground sage, chili flakes, and ground cloves. Reduce the salt to 1 tsp and balck pepper to 1/2 tsp.

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Home Canned Beef & Vegetable Soup

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These high protein breakfast biscuits make for a quick and easy grab and go breakfast option, perfect for meal prep and packed with protein. Gluten free and easy to customize with whatever meat, veggies and cheese you like!

I am always looking for high protein breakfast options, especially those that are easy to meal prep and can act as a grab and go option on early mornings. Often times our high protein breakfasts look like eggs, some sort of meat and vegetables. While that isn’t super time consuming or complicated, it’s nice to have an option on hand that requires no prep.

These high protein breakfast biscuits came out of my desire to fill in a gap in my meal prep. Filled with oats, ground flax, meat, vegetables and cheese, not only are these filling but also delicious and nutritious. They have become a meal prep staple in our home, and there is no shortage of combinations of meat, vegetables and cheese you can use to change them up.

Ingredients

Greek Yogurt. I use greek yogurt in the dough of these biscuits to help increase the protein content.

Eggs. Eggs help to bind the dough and increase protein while adding healthy fats.

Oat Flour. I use oat flour to keep these gluten free. Easy to make at home, simply grind rolled oats in a high speed blender until a fine flour forms. Regular all purpose flour or whole wheat flour can also be used. Almond flour also works, though it gives a more moist result.

Ground Flaxseed. Flaxseed helps to bind the biscuits, and increases the fibre content.

Spices. Add a ton of flavor to these biscuits with garlic powder, chili flakes, or whatever spices and herbs you prefer. These are also great with some smoked paprika.

Baking Powder. Crucial to give these biscuits rise.

Vegetables. I like to pack plenty of vegetables in to increase the fibre content and nutrition, and make these more of a complete meal.

Cheese. Cheese adds protein, healthy fats, and plenty of flavor to these high protein biscuits.

Meat. Use whatever meat you like! Bacon, ham, or breakfast sausage are some favorites of ours.

Variations

Use whatever you have on hand! I’ve made these protein biscuits countless ways and they always turn out great. Substitute whatever meat, cheese, and vegetables you’d like. Below are some of our favorites.

Ham, broccoli and cheddar cheese.

Sausage, peppers and cheddar cheese.

Bacon, kale and green onion.

Turkey, spinach and Swiss cheese.

How To Make High Protein Breakfast Biscuits

Preheat oven to 375 F.

In a large bowl, whisk together greek yogurt and eggs.

Whisk in ground flax seed, garlic powder, chili flakes, baking powder, and salt.

Stir in oat flour.

Mix in chopped vegetables, onion, meat and shredded cheese.

Sprinkle flour over counter and turn out biscuit dough. It will be quite wet. Sprinkle flour overtop and press out to 1 inch thick.

Cut dough into 6 pieces and transfer to baking sheet. Alternatively, use an ice cream scoop to portion onto baking sheet.

Bake 22-25 minutes until lightly golden brown.

Yield: 6

High Protein Breakfast Biscuits

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These high protein breakfast biscuits make for a quick and easy grab and go breakfast option, perfect for meal prep and packed with protein. Gluten free and easy to customize with whatever meat, veggies and cheese you like!

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Ingredients

• 3/4 cup greek yogurt
• 2 eggs
• 1 1/4 cup oat flour (see substitutions in notes)
• 2 tbsp ground flaxseed
• 1 tsp garlic powder
• 1/2 tsp chili flakes
• 1 tbsp baking powder
• 1 tsp sea salt
• 3/4 cup chopped vegetables (spinach, kale, peppers, broccoli etc)
• 1/4 cup diced onion
• 1 cup cooked meat (sausage, bacon, ham etc)
• 3/4 cup shredded cheese

Instructions

1. Preheat oven to 375 F.
2. In a large bowl, whisk together greek yogurt and eggs.
3. Whisk in flaxseed, garlic powder, chili flakes, baking powder and salt.
4. Stir in oat flour.
5. Mix in chopped vegetables, meat and shredded cheese.
6. Sprinkle oat flour over the counter and transfer out the dough, it will be wet. Sprinkle oat flour over top.
7. Press dough out to 1 inch thick and cut into 6 pieces. Alternatively, portion out using an ice cream scoop.
8. Place on a parchment lined baking sheet and bake 22-25 minutes.

Notes

Use whatever meat and vegetables you have on hand. These are very versatile! Feel free to substitute regular all purpose flour or whole wheat flour, using an equal amount.

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The best homemade chili recipe! This from scratch chili is loaded with plenty of garlic, peppers, beef & kidney beans for a hearty and healthy meal that is a staple through the cooler months.

This from scratch chili recipe is my absolute favorite and I have been meaning to add it to the blog quite literally for years. As soon as I perfected it I wrote it out and emailed it to myself to make sure it wouldn’t get lost in my notes app, and ever since I’ve sifted through my emails every time I am making up a batch. Safe to say, this post is long overdue.

Chili makes for the perfect meal any time of year, but it’s the ultimate comfort food come the cooler months. From a nutrition standpoint, it’s packed full of veggies, filled with fibre thanks to the beans, and loaded with protein from the beef. It really is the perfect meal.

Variations And Substitutions

Change up the meat. I love to use ground beef, but feel free to substitute ground bison, venison, or turkey. All work well, but red meat has the best flavor.

Switch out the beans. I like to use kidney beans, but pinto beans or a combination of the word also is great.

Add in raisins. Hear me out. I’m sure most of you that read this will be skeptical, but adding 1/2 cup of raisins adds the perfect touch of sweetness. The inspiration for this comes from The Best of Bridge cookbook. I don’t always add them, but I do love this addition. It’s one of the few ways I do like raisins.

How To Make Homemade Chili

Heat a dutch oven over medium low heat. Add onion, garlic, and peppers and cook 3-5 minutes until they begin to brown. Add ground beef and brown, breaking up with a spoon as it cooks.

Once beef is mostly cooked through, add chili powder, cumin, smoked paprika, garlic powder, and brown sugar. Continue cooking until beef is cooked through.

Add tomato paste and cook 2 minutes longer. Stir in tomato sauce, broth, and kidney beans.

Bring chili to a boil, then reduce to a simmer. Taste and add salt and adjust seasonings if needed. Cover with a lid and allow to simmer at least 30 minutes, ideally 2-3 hours until thickened.

Toppings For Chili

Some of my favorite chili toppings include sour cream or greek yogurt, shredded cheese, green onion, cilantro, fresh or pickled jalapeños or cowboy candy.

Storing From Scratch Chili

This homemade chili will store 4 days in the fridge. This does make a large batch, so we typically freeze half of the recipe. This freezes really well, just add to an air tight container with an inch of headspace and store for up to 3 months in the freezer.

Homemade Chili

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The best homemade chili packed with garlic, onions, peppers, beans and beef for a hearty and healthy meal.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Ingredients

• 1 tbsp olive oil
• 1 yellow onion, diced
• 1 head garlic, minced
• 3 bell peppers, diced
• 2 lbs ground beef
• 7 tbsp chili powder
• 1 tbsp garlic powder
• 1 1/2 tbsp cumin
• 1 tbsp smoked paprika
• 1 tbsp brown sugar
• 1 can tomato paste
• 24 oz crushed tomatoes or plain tomato sauce
• 2 cups beef or chicken broth
• 2 cans kidney beans, drained and rinsed

Instructions

1. Heat a dutch oven over medium low with olive oil.
2. Add garlic, onion and peppers and sautee until lightly brown.
3. Add ground beef and brown, using a spoon to break up the beef as it cooks.
4. Add chili powder, cumin, smoked paprika, garlic powder and brown sugar. Continue browning beef until fully cooked through.
5. Add tomato paste and cook 2 minutes longer.
6. Stir in tomato sauce, broth and kidney beans.
7. Bring chili up to a boil, then reduce to a simmer and cover with a lid.
8. Simmer at least 30 minutes, ideally 2-3 hours stirring occasionally.

Notes

Top with any combination of sour cream, cheese, green onion, cilantro and jalapenos.

Other Recipes You May Like

Crockpot White Chicken Chili

Crockpot Creamy Chicken & Veggie Soup

Gluten Free Chicken Noodle Soup

Creamy Chicken & Rice Chili Soup

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