Try Vegan Zuppa Toscana soup! Vegan version of the famous Olive Garden Soup! Spicy plant-based sausage, potato, kale, and cashew cream are cooked in rich vegetable broth. Easy, hearty, and deliciously healthful! Vegan, dairy-free, and gluten-free!
It doesn’t matter what season it is, but soup is always there in our house. Soup is one of the most versatile dishes you can find. It’s comforting, full of nutrients, and delicious. Soup is a great way to warm yourself up, especially in the cold winter months.
Many years ago, I was vacationing in Italy. As I walked through the streets of Florence (one of my favorite cities), there wasn’t a single moment when I didn’t crave something that was almost homemade from scratch in Italy… And guess what? That craving came true when we were dining at a local restaurant called “Il Giardino Della Palma” in Florence!
On return from Italy, I decided to make my own vegan version of this famous Zuppa Toscana soup. And I was not disappointed! The flavor was so rich and all the more satisfying. You’ll never believe how comfort food can be this healthy!
So here I’m going to share my deliciously healthy Vegan Zuppa Toscana recipe with you. I’m sure you will appreciate it as much as I do throughout the year.
This one-pot creamy vegetarian Tuscan soup is filled with healthy nutrients and flavors. It’s the ideal comfort food for a weekday dinner, a perfect lunch to prepare ahead of time, or a dinner party.
Consider it a posh vegetarian copycat version of the popular Olive Garden soup, but with a healthier twist that includes whole foods and plant-based goodness. Everything tastes great when prepared at home, and much more so when vegan!
Why You Should Try This Vegan Zuppa Toscana Soup?
- This vegan Zuppa Toscana is a delicious comfort food soup to enjoy on a cold day.
- It is packed with nutritious ingredients like kale and cozy potatoes, making this vegan Zuppa Toscana soup nourishing and delicious.
- This recipe is simple and easy to prepare.
- Plus, it’s a one-pot recipe so no extra cleaning is required after your meal!
- It’s light, comforting, and satisfying.
- It is dairy-free and gluten-free.
- It also has a creamy consistency . . . it doesn’t look at all watery like most soups.
- This Vegan Zuppa Toscana soup is perfect for meal prep and makes for an easy dinner.
- The best thing about this recipe is that you can mix it up and use any vegetables that you have on hand.
SCROLL DOWN FOR THE DETAILED RECIPE, BUT I SUGGEST YOU DO NOT MISS OUT ON READING THE IMPORTANT INFORMATION INCLUDED IN THE BLURB.
What Is Zuppa Toscana?
The Italian soup “Zuppa Toscana” translates to “Tuscan soup.” Many veggies, potatoes, white beans, and olive oil are included in a classic Zuppa Toscana.
The Olive Garden Zuppa Toscana, with heavy cream, sausages, and potato, is an Americanized version of this soup.
Nutritional Values of Vegan Zuppa Toscana Soup
This vegan soup is loaded with healthy ingredients.
Kale is a nutrient-dense vegetable that is high in vitamins and minerals. In addition, kale contains many potent antioxidants, such as quercetin and kaempferol, both of which provide various health benefits to you.
- Kale has a lot of elements that are good for your heart health.
- It may help to keep your blood pressure in check.
- Kale is high in cancer-fighting compounds including sulforaphane and indol-3-carbonol, as well as being nutrient-dense.
- The vitamin C content of kale is four times that of spinach, while its concentrations of selenium, vitamin E, and beta-carotene are double that of spinach. All of these are essential for keeping a healthy immune system.
- It is high in lutein and zeaxanthin, two phytonutrients that help with eye health and eyesight. Age-related macular degeneration (AMD) and cataracts can be prevented by consuming adequate amounts of these nutrients.
- Kale is high in nutrients, which are often lacking in modern diets. It is a good supplier of plant-based calcium, which is necessary for healthy bones and teeth, and contains a little amount of a natural compound termed oxalate, which increases the availability of calcium for absorption.
- It is also an effective weight-loss food. It has a low-calorie count yet still has enough bulk to make you feel full. Due to its high water and low-calorie content kale has a low energy density. Numerous studies have indicated that eating a lot of low-energy-density foods will help you lose weight.
- This vegetable is beneficial for your skin, waistline, and the prevention of some diseases. The body converts beta-carotene, a pigment present in kale, into vitamin A when it is required. Beta-carotene & vitamin A is necessary for the growth and maintenance of all tissues in the body, including the hair and skin.
- Due to its high fiber and sulfur content, kale is beneficial for the liver and the body’s natural detoxifying mechanism. This cruciferous vegetable has been shown to assist digestion and eliminate toxins from the body.
- Kale is rich in vitamin C as well. Vitamin C is utilized by the body to generate and preserve collagen, which is essential for maintaining healthy skin, hair, and bones.
Another main ingredient in this vegan Zuppa Toscana soup recipe is cashews, which makes it so healthy. Cashews have a low sugar content and are high in heart-healthy lipids, fiber, and plant protein. Additionally, they are high in magnesium, copper, and manganese, all of which are necessary for brain health, immunity, bone health, and energy production. Because of their high levels of carotenoids and polyphenolic antioxidants, cashews may help to reduce inflammation while also protecting against disease.
To know more about cashews visit this article Are Cashews Good For You?
A popular food product, nutritional yeast is frequently used in vegan cuisine.
The protein, vitamins, minerals, and antioxidants it contains give it its name.
Garlic and onion
Garlic and Onion are well-known for their immune-boosting properties. Onion and garlic phytochemicals have been shown in studies to enhance cardiovascular health in a variety of ways…not forget to mention the wonderful flavor they add to this savory soup.
I have used a variety of herbs, which may aid in the prevention and treatment of cardiovascular disease, diabetes, and cancer. It may also have anti-clotting, anti-inflammatory, and anti-tumor properties.
- Cashew Cream: Because of its creamy texture, cashews are a great basic ingredient for a variety of recipes.
- Cashews: Cashews for creamy, velvety sauce and a good source of protein.
- Tapioca starch: The tapioca is completely optional. Use it only if you want a thicker soup. However, without it, the soup is quite rich and creamy.
- Olive oil: The soup is made richer with the use of olive oil. It’s best to use extra virgin olive oil however you can use any.
- Sausages: I used Beyond Sausage or Homemade) sliced into ½-inch pieces
- Onion: The flavor of onion is slightly sweet but savory. You can use white, yellow, or red onions in this recipe, however, I like yellow onions.
- Garlic: Minced garlic gives the soup a great flavor. Fresh garlic should be minced by hand or using a garlic press, and I highly recommend doing so.
- Thyme: The flavor of fresh thyme is lemony, minty, and earthy. You can use dried thyme instead of fresh thyme if you don’t have any on hand.
- Potato: potatoes add a starchy texture to the stew. It gives it more texture. Russet potatoes are the finest choice for this recipe. Yuki in gold is also an option.
- Vegetable broth: You can use any broth you have on hand and even make your own with vegetable peelings. If you are not vegan you can use beef or chicken broth for a more rich and deep flavor. You can use water if you don’t have any broth on hand.
- Nutritional yeast flakes: Nutritional yeast flakes for cheesy flavor and Vitamin B12.
- Smoked paprika: Smoked paprika for a smokey flavor.
- Onion powder: Adding onion powder to the soup will give it a more savory flavor.
- Garlic powder: Garlic powder gives it a rich garlicky flavor.
- Kale: You can use any type of dark leafy greens, such as lacinato/dinosaur kale, to make this Tuscan soup. Any thick stems should be cut off. As spinach is considerably more delicate than that other dark greens, it can be used, but it should be added immediately before serving.
How to Prepare Vegan Zuppa Toscana Soup?
This Vegan Zuppa Toscana Soup is super easy to prepare. Take a look at the instructions below; all you have to do is combine a few ingredients, and you’ll have a delicious and nutritious soup.
- Prepare cashew cream, process the cashews, and water in a high-speed blender until creamy and set aside.
- Heat 1 tablespoon olive oil in a large pot over medium-high, add sausage and cook until brown on each side, about 5 minutes. Remove and set aside on a plate.
- Heat the remaining 1 tablespoon olive oil, add onion and cook until soft, stirring constantly.
- Add garlic, thyme, and potato, and stir to coat for about 30 seconds.
- Add vegetable broth, nutritional yeast flakes, paprika, onion powder, and garlic powder, and bring to a boil. Reduce heat to simmer for 10 minutes.
- Stir in the kale, cashew cream, and salt to taste; cook for 5-7 minutes or until the kale is tender.
- Add the cooked sausage to the soup and adjust the seasonings (if needed). Serve hot garnished with fresh chopped parsley.
It’s great for lunch or dinner. It tastes best when served with croutons and vegan parmesan cheese, but it would pair nicely with any kind of bread as well.
Try this soup on its own (it also makes excellent leftovers), or use it as a base for some dairy-free pasta rolls or even veggie burgers!
Here’re a few suggestions on what you should serve it with, but the possibilities are endless. You can serve this one-pot Vegan Zuppa Toscana soup with:
- Freshly baked breadsticks and crackers
- Gram Flour flatbread (Besan Roti)
- Garlic Rice
- Maple Roasted Brussels Sprouts And Sweet Potatoes
- Heirloom Tomato Salad
- Vegan Chickpea Salad Sandwiches
- Vegan Pot Pie
- Trader Joe’s Japanese Fried Rice
Tips for Storage
- Let the soup cool completely before storing it. Then, you can store it in airtight containers for 4-5 days in the fridge. Then, use a microwave or a stovetop to reheat it when you want to have it!
- Soup can be frozen in freezer bags or food-safe plastic containers for long-term storage. Allow the soup to thaw in the refrigerator overnight before serving. Then, reheat it in the microwave or on the stovetop.
- It’s a wonderful idea to freeze the broth and then reheat it with fresh vegetables.
- Reheated leftovers should not be stored. This is widely seen as a dangerous food practice.
Substitutions and Variations
Hold for a moment and look at the following possible variation of this soup:
- Replace the vegan sausage with alternative plant-based protein sources, such as beans or cubed tofu.
- Add any seasonal vegetable you like, from carrots to tomatoes to string beans.
- Kale can also be easily substituted with other leafy greens such as Swiss chard, spinach, or broccoli.
- To make this soup oil-free, steam the vegetables in a bit of boiling water or vegetable broth instead of sautéing them in oil.
- You can also use your favorite seasoning.
- Garnishing is completely optional. You can use coconut cream swirls, roasted seeds, Thai basil, etc. Leave them out if you don’t have any of these; it’s delicious on its own.
- Cashew Cream Recipe
To make the cashew cream soak the ½ cup of cashews for 10 minutes in hot water. Drain the wet cashews and combine them with 1 cup of water and the tapioca in a high-speed blender. Blend until the mixture is smooth and creamy.
- To prevent contents from burning, use a bottom-heavy pot.
Want More Delicious Vegan Soups? Check More Amazing Soups Below
- Vegan Pumpkin Soup Pureed
- Vegan Zucchini Soup
- Red Peas Soup
- Vegan Potato Leek Carrot Soup
- Spinach Soup
Frequently Asked Questions:
Is Zuppa Toscana Italian?
Yes! Zuppa Toscana is a broad term,” meaning “Tuscan soup,” but in Italy, it is referred to as “Minestra di Pane,” which translates to “Bread Soup.”
Zuppa Toscana consists of kale, zucchini, potatoes, cannellini beans, celery, onion, carrots, tomato pulp, chili powder, salt, rigatino (Italian bacon), extra virgin olive oil, and Tuscan bread.
The North American version, made with Italian sausage, sliced white onion, crushed red peppers, garlic puree, bacon, chicken bouillon, potatoes, heavy cream, and kale and popularized by Olive Garden, is richer and higher in calories than the original.
What Is The Most Popular Soup At Olive Garden?
Zuppa Toscana is the most popular soup at Olive Garden. This hearty, fresh Zuppa Toscana dish calls for Italian sausage, kale, bacon, and potatoes, all cooked in a single pot.
Does Olive Garden Make Their Own Soup?
Yes! Olive Garden’s famous soups — Zuppa Toscana, Chicken & Gnocchi, Pasta e Fagioli, and Minestrone — are prepared from scratch every day with fresh, whole ingredients including kale, squash, and peppers.
Can You Freeze Zuppa Toscana Soup?
Yes, Zuppa Toscana can be frozen. This recipe is freezer-friendly. Therefore, if you do not plan to consume the entire pot of soup, allow it to cool and then freeze it. I usually freeze my Toscana soup in a freezer-friendly bag.
How Do You Reheat Zuppa Soup?
Defrost in the refrigerator overnight, then add to a saucepan and reheat slowly. You may also reheat frozen soups in the microwave by placing the soup’s container or bag in a bowl that is safe for the microwave and filling the bowl up to halfway with water or broth. Microwave on high for 30-second intervals, occasionally stirring.
Can I Use Canned Coconut Milk In Zuppa Toscana?
It’s true that canned coconut milk can be used to make a creamy and luscious dairy-free Zuppa. But it will alter the flavor and provide a hint of coconut flavor.
What Kind Of Vegan Sausage Is In Zuppa Toscana?
I like to use beyond Sausage for this recipe. Go healthy and skip all that cholesterol by choosing an Italian sausage made from plants, like Beyond Meat. But you could substitute your preferred brand of vegan sausage.
Why Is Tuscany So Popular?
Tuscany is renowned for its history, landscapes, artistic legacy, and cultural influence. Renaissance art and language were born here, and it’s considered to be a launching pad for the Italian language.
Give this Vegan Zuppa Toscana Soup a try. It’s incredibly delicious and super easy. I hope you like it. As always, I would love to hear from you. So if you tried this recipe or any other from my website, please let me know how it turned out in the comments below!
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- Energy: 407 kcal / 1701 kJ
- Fat: 16.8 g
- Protein: 11 g
- Carbs: 30.5 g
- Preparation: 20 min
- Cooking: 25 min
- Ready in: 45 min
- For: 4 Servings
For The Soup
- 2 tablespoons avocado or olive oil
- 4 vegan sausages
- 1 small onion, chopped
- 4 cloves garlic, minced
- 2 sprigs fresh thyme
- 6 small potatoes, diced
- 5 cups vegetable broth, (I used 2 vegan bouilllon plus 5 cups water)
- 1 tablespoon nutritional yeast flakes
- 1/2 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 4 cups kale, stems removed and chop
- Heat 1 tablespoon olive oil in a large pot over medium-high, add sausage, and cook until brown on each side, about 5 minutes. Remove and set aside on a plate.
- Add garlic, thyme, potato, and stir to coat for about 30 seconds.
- Add vegetable broth, nutritional yeast flakes, paprika, onion powder, garlic powder, and bring to a boil. Reduce heat to simmer for 10 minutes.
- Stir in the kale, cashew cream, and salt to taste; cook for 5-7 minutes or until kale is tender.