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Zuppa Toscana (Sausage & Potato Soup)

You will love this vegan Zuppa Toscana recipe. It uses spiced up veggie crumbles and plenty of fresh vegetables as well as cashew cream for that perfect rich and creamy texture. No need for premade sausage! Use my sausage seasoning with mushrooms or veggie crumbles or lentils! Glutenfree, option for Nutfree

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 163 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 2 teaspoons oil
  • 4 oz mushrooms chopped really small (white mushrooms or portobello)
  • 2 oz veggie crumbles/grounds or 1 oz soy curls rehydrated and chopped into small crumble pieces, or use 1/2 cup cooked lentils
For the seasonings:
  • 1 teaspoon Italian Herbs
  • 1/2 teaspoon oregano
  • 1/4 teaspoon fennel seeds
  • 1/2 teaspoon smoked paprika
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
For the rest of the soup:
  • 2 medium potatoes peeled and cubed (or use 3 if you’d like more potatoes)
  • 3 cups of vegetable stock
  • 1 tablespoon of nutritional yeast
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
To add later:
  • Cashew cream made with 1/3 cup of cashews + 3/4 cup of water See notes for nut-free
  • 2-3 oz Chopped spinach or baby kale or other chopped greens
  • green onion, pepper flakes for garnish

Instructions

    Cup of Yum
  1. Heat a large saucepan over medium heat. Add the oil and once the oil is hot add the chopped mushrooms and a good pinch of salt and cook until the mushroom are starting to turn golden on some edges. Then add the veggie crumbles, mix in and cook for one more minute.
  2. Then add the Italian herbs, oregano, fennel seeds, smoked paprika, garlic powder, onion powder, and salt. Continue to cook for 2-5 minutes or until the crumbles start to get crisp. Remove a third to use as topping later
  3. Add the potatoes, veggies stock, nutritional yeast, salt, and pepper, and mix really well. Partially cover and cook for 15-18 minutes or until the potatoes are cooked to your preference. Stir once or twice in between.
  4. Meanwhile Make the cashew cream by blending the cashews with water. Blend for 1 minute and let it sit for 5 minutes and then blend again for 30 seconds and repeat 2-3 times until the cashews are really smooth.
  5. Pour the cashew cream mixture into the saucepan and mix well. Bring to a good boil, taste, and adjust salt and flavor. Add in the greens and mix in. Switch off the heat.
  6. Add the veggie crumbles and other toppings of choice such as vegan cheese, chopped green onion, pepper flakes.

Notes

  • To make the soup nut-free use 1/4 cup tofu blended with 3/4 cup water. Or use 2 tablespoons of hemp seeds, 2 tablespoons of pumpkin seeds, and 1 tablespoon flour and blend them with 3/4 cup of water and use this instead of the cashew cream.
  • Flour to thicken instead of cashew cream: Mix 1.5 tablespoons of flour in 1/4 cup water and add it to the soup. Bring to a boil and cook for 3-4 minutes to thicken.
  • Veggie crumbles: are a meat substitute that resembles ground meat. Use any vegan ground beef or meat or chopped up soycurls, or TVP, or crumbled up vegan sausage, or use cooked lentils or just more mushrooms. 

Nutrition Information

Calories 163kcal (8%) Carbohydrates 19g (6%) Protein 7g (14%) Fat 7g (11%) Saturated Fat 1g (5%) Sodium 464mg (19%) Potassium 551mg (16%) Fiber 4g (16%) Sugar 2g (4%) Vitamin A 1468IU (29%) Vitamin C 15mg (17%) Calcium 50mg (5%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 163

% Daily Value*

Calories 163kcal 8%
Carbohydrates 19g 6%
Protein 7g 14%
Fat 7g 11%
Saturated Fat 1g 5%
Sodium 464mg 19%
Potassium 551mg 12%
Fiber 4g 16%
Sugar 2g 4%
Vitamin A 1468IU 29%
Vitamin C 15mg 17%
Calcium 50mg 5%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.