Healthy Vegan Zuppa Toscana [Oil Free Option]
User Reviews
5.0
51 reviews
Excellent
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Prep Time
25 mins
-
Cook Time
25 mins
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Total Time
45 mins
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Servings
6 Servings
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Calories
216 kcal
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Course
Main Course, Soup
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Cuisine
Italian
Healthy Vegan Zuppa Toscana [Oil Free Option]
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Rich potatoes, kale, and mushrooms, together with toasted fennel seeds, and a silky, garlicky, slightly spicy broth makes this vegan Zuppa Toscana unforgettable!
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Ingredients
- 1 tablespoon avocado oil or your choice omit for oil free and sauté with water or broth
- 1 yellow onion finely chopped
- 2 carrots peeled and chopped
- 1 teaspoon fennel seeds
- 5 cloves garlic peeled & minced
- 8 ounce cremini or baby Bella mushrooms sliced
- 1 pound yellow potatoes peeled & quartered
- 6 cups low sodium vegetable broth
- 1 teaspoon dried parsley
- ½ teaspoon dried oregano
- ½ teaspoon red pepper flakes optional, but recommended
- 4 cups kale tough stems removed and chopped
- 15 ounce can white kidney or cannellini beans drained & rinsed
- salt + pepper to taste
Optional Toppings
- croutons, fresh parsley, extra chili flakes or a squeeze of fresh lemon juice
- vegan bacon bits
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Instructions
- Add the oil (if using) to your pot and heat over medium/high heat. Then add the onion and carrot and sauté until softened, about 2-3 minutes.
- Now add the fennel seeds to lightly toast them along with the garlic and sauté until fragrant, about 30 seconds. (Add more water or broth as needed to prevent sticking if you're skipping the oil.) Then add the sliced mushrooms and sauté until reduced, approx. 2-3 minutes.
- Add all remaining ingredients, EXCEPT the beans and cook at a low boil for 15-20 minutes.
- While the soup is cooking, puree your beans in a blender, adding a few tablespoons of water, if needed to get things moving. Then pour the blended beans into your cooked soup and mix well. Taste and add salt and pepper, if needed.
- Serve with toppings of your choice.
Equipments used:
Notes
- For oil free, sauté the veggies in water or broth, adding a little more, as needed to prevent sticking.
- Don't skip the fennel! It's such a small amount but makes a big difference in the overall flavour profile, and I highly recommend it.
- If you do not have a kitchen scale to weigh your potatoes, use about 3-4 medium potatoes, or 1-2 large.
- Tuscan soup is traditionally made with a thin, creamy broth, but if you prefer it thicker, you may mash some of the potatoes, or add a cornstarch or flour slurry in the last 5-8 minutes of cooking.
- To make a slurry, combine 1-2 tablespoons of cornstarch or flour with the same amount of cold water in a small bowl. Mix well and add to your soup.
- Leftovers keep refrigerated for 3-4 days or freeze for up to 3 months.
Nutrition Information
Show Details
Calories
216cal
(11%)
Carbohydrates
39g
(13%)
Protein
11g
(22%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Sodium
279mg
(12%)
Potassium
1151mg
(33%)
Fiber
7g
(28%)
Sugar
4g
(8%)
Vitamin A
7909IU
(158%)
Vitamin C
72mg
(80%)
Calcium
154mg
(15%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 216 kcal
% Daily Value*
| Calories | 216cal | 11% |
| Carbohydrates | 39g | 13% |
| Protein | 11g | 22% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 279mg | 12% |
| Potassium | 1151mg | 24% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 7909IU | 158% |
| Vitamin C | 72mg | 80% |
| Calcium | 154mg | 15% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
51 reviews
Excellent
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