wheatfree

This Tuscan vegetable soup is a hearty and wholesome dish, packed with seasonal vegetables and Mediterranean flavours. It’s a great way to enjoy a nourishing, plant-based meal that is both comforting and filling. Perfect for a cozy dinner or a light lunch, this soup pairs beautifully with crusty sourdough bread and can be easily adapted to suit your taste or dietary needs.

It’s great to make ahead and even freeze and my meat loving family surprisingly love this dish. It’s super easy to make and I hope you love it too.

PS – learn how to make the incredible, crusty sourdough pictured in THIS sourdough baking tutorial (one of many fabulous inclusions in the Well Nourished Family membership).

Health benefits

Loaded with nutrient-rich ingredients like kale, cannellini beans, and a variety of fresh veggies, this soup is a great source of fibre, vitamins, and minerals. The cannellini beans and kale are great sources of iron and the acidity from the tomatoes and lemon juice helps to improve the absorption of iron which makes it a great meal for vegetarians. The beans also provide plant-based protein, while the olive oil and garlic offer healthy fats and immune-boosting benefits.

Ingredients

This recipe uses simple, fresh ingredients like onions, clove garlic, fennel, carrots, zucchini, and cannellini (white beans), all cooked in a fragrant vegetable broth or stock with rosemary and sage. The addition of kale or baby spinach leaves provides a nutritional boost, and a hint of lemon zest and juice adds brightness to the rich flavours. Grated parmesan and a drizzle of extra virgin olive oil tie everything together for a satisfying finish.

How to make Tuscan vegetable soup

Start by heating olive oil in a large pot over low heat and sauté the large onion, garlic cloves, fennel, carrots, tomatoes, rosemary, and sage for 10 minutes. Then, add the zucchini, vegetable stock, cannellini beans, and seasoning. Let the soup simmer for 10-15 minutes until the vegetables are soft. Turn off the heat and stir in the kale or spinach, allowing it to wilt. Finish with lemon zest, a squeeze of lemon juice, and a drizzle of olive oil. Serve with grated parmesan and a slice of crusty sourdough. There’s just so much nutrition in this easy to make soup!

Serving suggestions and how to store

This soup is best served hot, with a generous sprinkle of parmesan cheese and a slice of toasted sourdough bread on the side. Leftovers store well in the fridge for up to three days or the freezer for up to three months. Just reheat gently on the stovetop when you’re ready to enjoy it again.

Vary this Tuscan vegetable soup to suit your dietary needs

For a meaty twist, add a few rashers of bacon or swap the vegetable stock for chicken bone broth. If you need a garlic-free option, use garlic-infused oil or omit the garlic altogether. For those avoiding onions, simply leave out the onion and enjoy a delicious soup without it. If you’re kids don’t like this chunky style of soup, feel free to puree it with a blender.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more easy to make, delicious healthy soup recipes, click HERE.

Print Recipe

4.60 from 30 votes

Tuscan Vegetable Soup

This Tuscan Vegetable Soup is a delicious, iron rich vegetarian meal. The cannellini beans and kale are great sources of iron and the acidity from the tomatoes and lemon juice helps to improve the absorption of iron.

Prep Time15 minutes mins

Cook Time30 minutes mins

Total Time45 minutes mins

Course: Main Course

Servings: 4

Author: Georgia Harding

Ingredients

• 2 tbsp extra virgin olive oil
• 1 onion/s – large and diced
• 3 clove/s garlic – peeled and sliced
• 1 bulb/s fennel – small bulb, diced
• 2 carrot/s – large and diced
• 2 vine ripened tomatoe/s
• 1 tbsp fresh rosemary leaves – chopped
• ½ tsp fresh sage leaves (¼ tsp dried)
• 1 zucchini/s – diced
• 750 ml vegetable stock
• Sea salt and freshly ground black pepper – to taste
• 850 g can cannellini beans or (2 cups), drained and rinsed
• 100 g kale – bunch or spinach leaves
• 1 lemon/s
• 2 tbsp extra virgin olive oil – extra virgin
• 50 g parmesan cheese – grated to serve

Instructions

• In a large pot heat the olive oil over a low heat and add the onion, garlic, fennel, carrots, vine ripe tomatoes, rosemary, sage. Sweat with the lid on over a low heat for 10 mins.
• Add the zucchini, stock, cannellini beans and seasoning. Bring to a slow simmer for 10-15 minutes until the vegetables have softened nicely.
• Turn off the heat and stir in the kale or spinach and allow to sit for 5 minutes and wilt.
• Add the zest of one lemon and the juice of half. Drizzle over the olive oil and serve with parmesan and crusty sourdough.

Notes

Tip

Add a 6–7 cm strip of parmesan rind with the broth. It adds a lovely flavour (remove to serve).

Make it meaty

Feel free to add in 2-3 rashers of bacon if it is appealing. This is also lovely made with chicken bone broth or stock.

Garlic-free

Replace the garlic with garlic oil (if tolerated) or omit.

Onion-free

Omit the onion.

 

 

 

Love this nourishing and delicious soup, let me know in the comments.