Healthy Vegan Zuppa Toscana [Oil Free Option]
User Reviews
5
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Prep Time
25 mins
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Cook Time
20 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]
Description
This Vegan Zuppa Toscana begins by sautéing diced onion, carrot, garlic, fennel seeds, and sliced cremini mushrooms in avocado oil or optionally with water or broth to keep it oil-free. The aromatic fennel seeds add a subtle licorice note that complements the earthy mushrooms and sweet onion. Potatoes are added along with vegetable broth and dried herbs like parsley and oregano to simmer and develop a gentle savory base.
After simmering vegetables until tender, drained white kidney beans are pureed separately and stirred back into the soup to thicken it naturally and add a creamy texture without dairy. Fresh kale is added near the end to retain some texture and color. The soup’s seasoning is adjusted with salt, pepper, and a pinch of red pepper flakes for gentle heat.
This versatile soup offers warmth and comfort with a mix of textures: soft potatoes and beans, tender cooked vegetables, and hearty kale leaves. It works well as a nutritious lunch or light dinner and can be topped with parsley, chili flakes, lemon juice, or vegan bacon bits for added flavor variations.
Leftover soup keeps refrigerated for several days or can be frozen for longer storage. For a thicker soup, part of the potatoes can be mashed or a starch slurry added toward the end of cooking.
Ingredients
- 1 tablespoon avocado oil omit for oil free and sauté with water or broth, or your choice
- 1 yellow onion finely chopped
- 2 carrot peeled and chopped
- 1 teaspoon fennel seeds
- 5 cloves garlic peeled & minced
- 8 ounce cremini mushrooms sliced, or baby Bella mushrooms
- 1 pound potato peeled & quartered, yellow
- 6 cups vegetable broth low sodium
- 1 teaspoon parsley dried
- ½ teaspoon oregano dried
- ½ teaspoon red pepper flakes optional, but recommended
- 4 cups kale tough stems removed and chopped
- 15 ounce white kidney beans drained & rinsed, canned, or cannellini beans
- salt to taste
- black pepper to taste
Optional Toppings
- croutons fresh parsley, extra chili flakes, or a squeeze of fresh lemon juice
- parsley
- chili flakes
- lemon juice
- vegan bacon bits
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.
Notes
- To keep the recipe oil-free, sauté vegetables in water or broth, adding more liquid as needed to prevent sticking.
- Fennel seeds provide an important flavor note; do not skip them.
- If you don't have a kitchen scale, use about 3–4 medium potatoes for roughly 1 pound.
- For a thicker soup, mash some potatoes or add a cornstarch or flour slurry towards the end of cooking.
- Store leftovers in the refrigerator for 3–4 days or freeze up to 3 months.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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