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
Units
Scale
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.