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Healthy Vegan Zuppa Toscana [Oil Free Option]

Rich potatoes, kale, and mushrooms, together with toasted fennel seeds, and a silky, garlicky, slightly spicy broth makes this vegan Zuppa Toscana unforgettable!

Prep Time
25 mins
Cook Time
25 mins
Total Time
45 mins
Servings: 6 Servings
Calories: 216 kcal
Course: Main Course , Soup
Cuisine: Italian

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Add all remaining ingredients, EXCEPT the beans and cook at a low boil for 15-20 minutes.
  4. 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.
  5. Serve with toppings of your choice.

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

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

% 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.