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Two bowls of vegan zuppa toscana soup with potato and kale. Spoon rests in bowl.

Vegan Zuppa Toscana

  • Author: Deryn Macey
  • Prep Time: 10 min
  • Cook Time: 30 mins
  • Total Time: 40 minutes
  • Yield: 6 1x
  • Category: Soup
  • Cuisine: Italian
  • Diet: Vegan

Description

This vegetarian zuppa toscana soup is made with simple, wholesome ingredients for a flavourful result that’s perfect for warming up on a cold winder day. Enjoy this dairy-free recipe as written or try it with vegan sausage for a real treat!


Ingredients

Scale
  • 2 tbsp olive oil (30 ml, use vegetable broth for oil-free version)
  • 2 small white onion, diced (300g)
  • 1/4 tsp red pepper flakes
  • 2 tsp fennel seeds
  • 1 tsp dried thyme
  • 2 tsp dried oregano
  • 1/4 tsp smoked paprika
  • 3 cloves of garlic, pressed or grated (10 g)
  • 2 tbsp lemon juice (30 ml)
  • 2 tbsp all-purpose flour (25 g)
  • 4 cups vegetable broth (1000 ml)
  • 2 yellow potato, peeled and diced (500 g)
  • 1 400 ml can light coconut milk
  • 1 tsp kosher salt
  • 1 tsp freshly cracked black pepper
  • 2 cups lacinato kale, stems removed and chopped (75 g)

Instructions

  1. Cook Onion and Spices: See notes if you’d like to add sausage to this recipe, otherwise, add the olive oil to a a large soup pot with the onions, spices (red pepper flakes, fennel, thyme, oregano, paprika) and a pinch of salt and pepper and sauté over medium heat for about 5 minutes until softened and fragrant while stirring often.
  2. Add Garlic: Add the garlic and sauté another 5 minutes, stirring frequently.
  3. Deglaze Pan: Add the lemon juice to deglaze the pan, scraping any brown bits from the bottom of the pot back into the mixture.
  4. Add Flour: Sprinkle the mixture with the flour and cook for 1-2 minutes, stirring occasionally.
  5. Add Broth and Blend: Add the vegetable broth and either carefully use an immersion blender in the pot to puree or transfer the soup to a blender to puree then pour back into the pot. This will help with the creaminess of the soup as well as breaking up the fennel seeds for more flavour.
  6. Simmer Soup: After blending, add the potatoes, coconut milk, salt and pepper and bring to a gentle boil. Reduce the heat and simmer until the potatoes are tender, about 15-20 minutes.
  7. Add Kale: Once the potatoes are fork tender, stir in the chopped kale and turn off the heat. Let sit for a couple of minutes to allow the kale to soften. If you prepared sausage at the beginning, add that now as well.
  8. Serve: Serve immediately with fresh cracked black pepper and bread for dipping.

Notes

Let cool until no longer steaming before storing. Store in an airtight container in the fridge for 3 to 4 days. Can be frozen for up to 3 months. Thaw overnight in the fridge. Reheat stovetop or in the microwave until heated to your preference.

To make this with cashew cream instead of coconut milk, soak 3/4 cup of raw cashews overnight then blend with 1.5 cups of water and use that instead of the can of coconut milk.

Feel free to add vegan sausage into this recipe, I like to use field roast Italian sausage. I would recommend cooking it at the beginning, removing from the pan before adding the onions and spices. Using the residual oils cooked from the sausage to cook your onions. Then adding sausages back into the soup when adding in your kale. You could also stir in some chickpeas or white beans at this point for an alternative to sausage.


Nutrition

  • Serving Size: 1/6th of recipe
  • Calories: 213
  • Sodium: 512 mg
  • Fat: 6 g
  • Carbohydrates: 35 g
  • Fiber: 4 g
  • Protein: 5 g

Keywords: vegan zuppa toscana, vegetarian zuppa toscana