This Healthy Tuscan Vegetable Soup is a hearty and nourishing dish packed with fresh vegetables, beans, and flavorful herbs. Inspired by classic Italian flavors, this soup is perfect for a cozy dinner or meal prep. It’s naturally vegan, gluten-free, and loaded with fiber, making it a nutritious option for any time of year. Serve it with crusty whole-grain bread for a complete meal!
Why You’ll Love This Recipe
- Nutritious and filling – Packed with fiber, vitamins, and plant-based protein.
- One-pot meal – Easy to prepare with minimal cleanup.
- Great for meal prep – Tastes even better the next day!
- Versatile – Customize with your favorite vegetables and proteins.
- Dairy-free and gluten-free – Suitable for a variety of diets.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Olive oil
- Onion (chopped)
- Garlic (minced)
- Carrots (sliced)
- Celery (chopped)
- Zucchini (diced)
- Tomatoes (diced, fresh or canned)
- Cannellini beans (drained and rinsed)
- Vegetable broth
- Kale or spinach (chopped)
- Italian seasoning
- Salt and pepper
- Red pepper flakes (optional, for heat)
- Lemon juice (for brightness)
- Fresh basil or parsley (for garnish)
Directions
- Sauté the aromatics
- Heat olive oil in a large pot over medium heat.
- Add onions, garlic, carrots, and celery. Sauté for 5 minutes until softened.
- Add vegetables and seasonings
- Stir in zucchini, diced tomatoes, cannellini beans, Italian seasoning, salt, pepper, and red pepper flakes.
- Simmer the soup
- Pour in the vegetable broth and bring to a gentle boil.
- Reduce heat and let simmer for 20 minutes, allowing flavors to develop.
- Add greens and finish
- Stir in kale (or spinach) and cook for another 5 minutes until wilted.
- Add a squeeze of lemon juice for freshness.
- Serve and enjoy
- Ladle into bowls, garnish with fresh basil or parsley, and serve with crusty bread.
Servings and Timing
- Servings: 6
- Prep time: 10 minutes
- Cook time: 30 minutes
- Total time: 40 minutes
Variations
- Add protein – Stir in cooked chicken, turkey, or tofu for extra protein.
- Make it heartier – Add whole grains like farro, quinoa, or whole wheat pasta.
- Spicy version – Use extra red pepper flakes or a dash of hot sauce.
- Creamy option – Blend part of the soup for a creamy texture without adding dairy.
- Low-carb alternative – Swap beans for more non-starchy veggies like mushrooms or bell peppers.
Storage/Reheating
- Refrigeration: Store leftovers in an airtight container for up to 5 days.
- Freezing: Freeze in individual portions for up to 3 months. Thaw overnight before reheating.
- Reheating: Warm on the stovetop over medium heat or microwave in 1-minute intervals, stirring in between.
FAQs
Is Tuscan vegetable soup vegan?
Yes, this recipe is naturally vegan and packed with plant-based nutrients.
Can I use canned beans instead of dried?
Yes, canned beans are convenient and work great. Just rinse them before adding.
What’s the best type of broth for this soup?
Vegetable broth keeps it vegetarian, but chicken broth can be used if preferred.
How do I make this soup more filling?
Add grains like quinoa, barley, or pasta, or include protein like beans, chicken, or tofu.
Can I use frozen vegetables?
Yes, frozen veggies like green beans or peas can be added directly without thawing.
What can I substitute for kale?
Spinach, Swiss chard, or even cabbage work well as substitutes.
How do I prevent the vegetables from getting too soft?
Simmer on low heat and add delicate veggies (like spinach) at the end of cooking.
Can I make this in a slow cooker?
Yes! Cook on low for 6–8 hours or high for 3–4 hours. Add the greens in the last 30 minutes.
What’s the best bread to serve with this soup?
A crusty whole-grain baguette, sourdough, or garlic bread pairs well.
Can I make this soup ahead of time?
Yes! It tastes even better the next day as the flavors meld together.
Conclusion
This Healthy Tuscan Vegetable Soup is a delicious, comforting, and nutritious meal that’s easy to make and perfect for any occasion. Whether you enjoy it as a light lunch or a hearty dinner, this soup is a wholesome way to warm up and nourish your body. Try it today and customize it to your liking!
Print
Healthy Tuscan Vegetable Soup
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 6 servings 1x
- Category: Soup, Healthy
- Method: Stovetop
- Cuisine: Italian, Mediterranean
Description
This hearty and healthy Tuscan vegetable soup is packed with fresh vegetables, beans, and Italian herbs. It’s a cozy, nourishing meal that’s naturally vegan, gluten-free, and loaded with fiber and protein. Perfect for meal prep or a light, comforting dinner!
Ingredients
Base:
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 bell pepper (red or yellow), diced
Broth & Seasonings:
- 1 (14.5 oz) can diced tomatoes (no salt added)
- 4 cups low-sodium vegetable broth
- 1 (15 oz) can white beans (cannellini or great northern), drained and rinsed
- 1 cup chopped kale or spinach
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp dried thyme
- 1/2 tsp smoked paprika (optional, for depth)
- 1/2 tsp salt (adjust to taste)
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional, for heat)
Optional Add-ins:
- 1/2 cup cooked quinoa or whole wheat pasta (for extra heartiness)
- 1 tbsp nutritional yeast or grated Parmesan (for extra flavor)
- Juice of 1/2 lemon (for brightness)
Instructions
- Sauté the Vegetables – Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Sauté for 4-5 minutes until softened.
- Add More Veggies & Seasonings – Stir in zucchini, bell pepper, oregano, basil, thyme, smoked paprika, salt, pepper, and red pepper flakes. Cook for another 2 minutes.
- Simmer – Pour in diced tomatoes, vegetable broth, and beans. Bring to a gentle boil, then reduce heat and simmer for 20 minutes.
- Add Kale & Finish – Stir in kale or spinach and cook for 2-3 more minutes until wilted.
- Taste & Serve – Adjust seasonings if needed. Serve hot with a squeeze of lemon and optional Parmesan or nutritional yeast.
Notes
- Make it protein-packed by adding cooked chicken or chickpeas.
- For a thicker soup, mash some of the beans before adding them.
- Store leftovers in an airtight container for up to 5 days or freeze for up to 3 months.
- Serve with crusty bread or a side of whole grains for a complete meal.