Recipe: Vegan zuppa Toscana

Zuppa Toscana means Tuscan soup. This version may be vegan, but it’s packed with delicious flavors of Italy. It’s full of kale and potatoes and flavored with zingy red pepper flakes. 

Serves 4

Ingredients

• 2 tablespoons extra virgin olive oil, divided
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 tablespoon Italian seasoning
• ¼ teaspoon red pepper flakes
• 7 baby yellow potatoes or 3 russet potatoes, cut into bite-sized pieces
• 32 ounces low-sodium vegetable stock
• 1 bunch kale, stemmed and torn into pieces
• 1 can light coconut milk
• 1 tablespoon flour or use 1 teaspoon cornstarch to make it gluten free
• 2 vegan Italian sausages e.g. Field Roast or 1 can drained and rinsed chickpeas
• Salt and pepper to taste
• Vegan parmesan or nutritional yeast

Directions

Add olive oil to a large pot over medium heat. Saute until softened. Add garlic, Italian seasoning, and red pepper flakes and saute another minute. Watch to make sure that the garlic doesn’t burn. Add the potatoes and vegetable stock. Bring to a simmer and cook until potatoes are tender, about 15 minutes.

While the potatoes cook, brown the sausages, if using. Cut the sausages into bite size pieces and saute in the remaining tablespoon of oil in a frying pan until browned, about 5 minutes. Set aside.

Once the potatoes are tender, add the kale to the pot and stir in until wilted. It will look like a lot of kale at first, but it cooks down. Stir in the coconut milk and whisk in the flour (or cornstarch) until there are no clumps. Add the sausages to the soup or drain the chickpeas and add them. 

Simmer all the ingredients together until warmed through. Taste and adjust seasonings if desired. Serve right away and sprinkle with parmesan or nutritional yeast.

Nutrition Facts (per serving):
320 calories, 13g fat, 450mg sodium, 43g carbohydrates, 15g protein, 3g fiber

Adapted from: Yummy Mummy blog.
Reviewed by PeaceHealth dietitians and nutritionists.