Healthy Tuscan Vegetable Soup

Healthy Tuscan Vegetable Soup is a hearty, flavorful dish packed with fresh vegetables, beans, and herbs in a rich tomato broth. Inspired by traditional Italian flavors, this soup is nutrient-dense, easy to make, and perfect for meal prep. Whether you’re looking for a comforting winter meal or a light, healthy option, this soup is a great choice!

Why You’ll Love This Recipe

• Nutritious and filling: Loaded with fiber, vitamins, and plant-based protein.
• Easy one-pot meal: Minimal cleanup with maximum flavor.
• Great for meal prep: Stores well and tastes even better the next day.
• Customizable: Adjust the vegetables and seasonings to fit your preference.
• Dairy-free, gluten-free, and vegan-friendly: Perfect for various dietary needs.

Ingredients

this Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Olive oil
• Onion (chopped)
• Carrots (diced)
• Celery (chopped)
• Garlic (minced)
• Zucchini (diced)
• Tomatoes (canned, diced)
• Cannellini beans (drained and rinsed)
• Vegetable broth
• Kale or spinach (chopped)
• Italian seasoning
• Red pepper flakes (optional, for spice)
• Salt and black pepper
• Fresh basil or parsley (for garnish)

Optional Add-Ins:

• Cooked quinoa or whole wheat pasta for extra heartiness
• Grated Parmesan or nutritional yeast for a cheesy flavor
• Crushed tomatoes for a thicker broth

Directions

1. Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery. Cook for 4-5 minutes until softened.
2. Add garlic and zucchini: Stir in garlic and zucchini, cooking for another 2 minutes.
3. Add broth and seasonings: Pour in the vegetable broth, diced tomatoes, Italian seasoning, red pepper flakes, salt, and black pepper. Bring to a simmer.
4. Stir in beans and greens: Add cannellini beans and kale or spinach. Simmer for 10-15 minutes until greens are wilted.
5. Adjust seasoning: Taste and add more salt, pepper, or seasoning as needed.
6. Serve and enjoy: Ladle into bowls, garnish with fresh basil or parsley, and serve warm.

Servings and Timing

• Servings: Makes about 6 servings
• Prep time: 10 minutes
• Cook time: 25 minutes
• Total time: 35 minutes

Variations

• Protein boost: Add shredded chicken or turkey for extra protein.
• Low-carb option: Skip the beans and add extra veggies like cauliflower.
• Spicy version: Add extra red pepper flakes or a dash of hot sauce.
• Creamy twist: Stir in coconut milk or Greek yogurt for a creamy broth.
• Minestrone-style: Add cooked pasta for a more traditional Italian soup.

Storage/Reheating

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: Warm on the stovetop over medium heat or microwave in 30-second intervals until heated through.

FAQs

Can I use fresh tomatoes instead of canned?

Yes! Use about 4-5 fresh tomatoes, chopped, and cook them down slightly before adding the broth.

What’s the best way to thicken the soup?

Mash some of the beans or add a little tomato paste for a thicker texture.

Can I use dried beans instead of canned?

Yes! Soak dried beans overnight and cook them before adding to the soup.

How do I make this soup more filling?

Serve with whole-grain bread, quinoa, or brown rice for a complete meal.

Can I make this in a slow cooker?

Yes! Add all ingredients (except greens) to a slow cooker and cook on low for 6-8 hours. Stir in greens at the end.

Is this soup keto-friendly?

For a low-carb version, omit the beans and add extra low-carb veggies like mushrooms or cabbage.

What’s the best herb to use for garnish?

Fresh basil, parsley, or thyme all work beautifully for extra flavor.

Can I use spinach instead of kale?

Yes! Spinach wilts faster, so add it just before serving.

Can I add meat to this soup?

Yes! Cooked sausage, shredded chicken, or ground turkey are great protein additions.

Can I make this ahead of time?

Absolutely! The flavors develop even more after a day in the fridge.

Conclusion

Healthy Tuscan Vegetable Soup is a delicious, wholesome, and easy-to-make dish that’s perfect for any time of year. Packed with fresh vegetables, hearty beans, and flavorful herbs, this one-pot meal is as nutritious as it is comforting. Whether you enjoy it fresh or meal prep for later, this soup is sure to become a staple in your kitchen!

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