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. 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).
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.
Tuscan Vegetable Soup
- 2 tbsp olive oil
- 1 onion/s – large and diced
- 3 clove/s garlic – peeled and sliced
- 1 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 olive oil – extra virgin
- 50 g parmesan cheese – grated to serve
- 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.