Vegan Zuppa Toscana Recipe
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Best Vegan Zuppa Toscana recipe, lusciously creamy, naturally dairy free and gluten free, one pot, easy to make, loaded with good for you Lacinato kale and comforting potatoes. One of the most delicious homemade soups you’ll ever make with a WFPB fat free option included.
Vegan Zuppa Toscana
I know we just stepped into summer, but soup is always present around here no matter the season. So I figured I might as well go ahead and share my healthy version of Vegan Zuppa Toscana with you already. I have a feeling you’ll also be enjoying it all year long as we do.
Think of it as a fancy pure vegetarian copycat recipe of the famous Olive Garden soup but with a healthy twist, including an oil free whole foods plant based option. We all know that everything is better when it’s homemade and even better when it’s also cruelty free.
Better than the Olive Garden Zuppa Toscana
- This recipe features the incredible plant based Italian sausage from Beyond Meat. It’s pan seared in a little drizzle of olive oil the added back into the luscious soup made super creamy with a quick homemade cashew cream.
- I’m a huge fan of the simple things in life so a large enameled cast iron pot is all I need to make my kitchen go around. This soup however can also be made in the slow cooker, crock pot or Instant pot if you prefer to go that route.
Make it Without the Sausage – WFPB Recipe
To make this soup as healthy as can be and fully whole foods plant based compliant, all you need to do is replace the olive oil with a splash of veggie stock and the sausage with your favorite mushrooms.
Think oyster or chanterelles, hen of the woods, shiitakes or simple button mushrooms will work too. For that authentic flavor that usually comes from the sausage seasonings just add a pinch of ground fennel and smoked paprika to your soup, works like magic!
What is Zuppa Toscana Anyway?
- Technically the translation really means “Tuscan Soup”. The traditional recipe usually involves a mix of tomatoes, cannellini beans, carrots, celery and bread, in essence a Ribollita. For an authentic Italian recipe try my Tuscan White Bean Kale Soup and Italian Pappa al Poomodoro also known as Tuscan bread soup.
- The North American version made popular by the Olive Garden restaurant is made with Italian sausage seasoned with fennel, (use a cruelty free sausage like Beyond Meat), red chili flakes, onion, garlic, potatoes, kale and cream (make the dairy free cream recipe below or use a store bought kind alternative).
About the Potatoes
You can use any potato you have on hand, the buttery Yukon gold potatoes would be the best choice as they don’t fall apart during cooking and give the soup a nice rustic texture.
The Kale
Tuscan Lacinato kale is my go to here, however any kale will do really. Make sure to strip the leaves and discard the tough stems before adding it o the soup. Of course if you aren’t a fan of kale at all feel free to use baby spinach, chard or even small broccoli florets instead.
The Cream
I made a rich thick cream using quick soaked raw cashews and water. You could opt for store bought dairy free cream or full fat coconut, almond or cashew milk instead. If you prefer your soup on the thicker side just blend one tablespoon of tapioca into the plant milk of your choosing before adding it to the soup.
FAQ
- Is there a substitute for white wine? You can just use a splash of veggie stock instead.
- Will my soup taste like coconut If I use coconut milk? Yes, doesn’t matter what anyone says, coconut milk has a rich flavor and it will affect the taste. Just use the cashew cream recipe below instead, it’s super creamy and easy to make in your blender.
- How long does the Zuppa last? You can store any leftovers in the refrigerator up to 5 days or freeze in lidded containers up to 3 months.
- Love potatoes? Make sure to try this potato pizza, paprika potatoes , dill potato salad, potato mushroom soup + our divine scalloped potatoes.
How to Make the Best Vegan Zuppa Toscana
P.S. If you make this recipe please report back with a comment rating below!
Vegan Zuppa Toscana Recipe
Easy vegan Zuppa Toscana recipe, lusciously creamy, naturally dairy free and gluten free, loaded with good for you Lacinato kale and comforting potatoes. One of the best homemade soups you’ll ever make with a WFPB fat free version option included.
Print Recipe
Equipment
- Cast Iron Pot
- Instant Pot
Ingredients
- 3 links Beyond Meat Italian Sausage sliced (or 24 oz mushrooms)
- 2 lb golden potatoes sliced into 1/4 inch slices
- 1 yellow onion diced
- 6 cloves garlic minced
- 7 cups vegetable stock
- 1/3 cup dry white wine or more stock
- 1 tsp olive oil optional
- 5 sprigs thyme
- 1 leaf bay
- 1 tsp red chili flakes or to taste
- 1 tsp smoked paprika
- 2 tbsp nutritional yeast
- 4 cups Lacinato kale chopped (sub with spinach or broccoli)
- 1 tsp fennel seeds (OPTIONAL but so good)
- sea salt to taste
Cashew Cream
- 1 cup raw cashews
- 1 cup filtered water
- 1/2 tbsp tapioca OPTIONAL
Instructions
Make the Cashew Cream:
- Start by soaking the cashews in hot water for 20 minutes while you prep your soup. Drain the soaked cashews then add them to a powerful blender together with one cup of filtered water and the tapioca. Blend until smooth and creamy. (The tapioca is totally optional, only use it if you prefer a thicker soup, it is very rich and creamy without it).1 cup raw cashews, 1 cup filtered water, 1/2 tbsp tapioca
Make the Soup:
- Preheat a heavy bottom pot over medium flame. Add the olive oil and sausage and pan sear for a few minutes until golden brown. Transfer the sausage to a bowl and keep warm.3 links Beyond Meat Italian Sausage, 1 tsp olive oil
- Add the onion and red chili flakes to the sausage drippings and cook a few minutes until translucent. Stir in the garlic, cook until you can smell its fragrance then pour in the white wine. Use a flat wooden spoon and scrape all the brown bits from the bottom of the pan until the wine has evaporated.1 yellow onion, 6 cloves garlic, 1 tsp red chili flakes, 1 tsp fennel seeds, 1/3 cup dry white wine
- Add the sliced potatoes, thyme, bay leaf and smoked paprika then pour in the veggie stock. Bring to a simmer, add the nutritional yeast and a pinch of sea salt. Cook for about 5 to 10 minutes until the potatoes have softened but still hold their shape. Check after 5 minutes and keep a close eye on them.2 lb golden potatoes, 7 cups vegetable stock, 5 sprigs thyme, 1 leaf bay, 1 tsp smoked paprika, 2 tbsp nutritional yeast
- A couple of minutes before the potatoes are ready add the chopped kale. Give everything a good stir then mix in the cashew cream. Simmer another minute or so until the kale has wilted and the soup is creamy.4 cups Lacinato kale
- Add the cooked Beyond sausage back into the soup, adjust seasonings and serve hot with freshly cracked black pepper on top. (if not serving it all at once then just serve the sausage in individual bowls on top to prevent sogging).3 links Beyond Meat Italian Sausage
WFPB Method
- To make this Zuppa Toscana whole food plant based compliant simply replace the olive oil with a splash of veggie stock and the Beyond sausage with 24 oz of your favorite mushrooms. Add a pinch of ground fennel to make up for the authentic Italian sausage flavor.
Instant Pot Method
- Set your Instant Pot to the high sauté setting. Add the olive oil and Beyond sausage slices and sautee a few minutes until golden brown. Add the onion and red chili flakes and continue cooking until the onion is translucent. Pour in the white wine and scrape all the little brown bits from the bottom of the pot. Cook until the wine has evaporated.
- Stir in the garlic, bay leaf, thyme and smoked paprika.
- Add the sliced potatoes, veggie stock and nutritional yeast.
- Select manual setting, adjust pressure to high and set time for 4 minutes. Once finished cooking quick-release pressure according to the Instant Pot manufacturer’s instructions.
- Meanwhile prepare the cashew cream then add it to the soup together with the kale. Cook one or two minutes until the kale has wilted.
- Adjusting seasonings to taste with sea salt and black pepper and serve.
Video
Notes
- Low Calorie Option - To make this soup lower in calorie you can use a mix of golden potatoes and cauliflower florets.
- Thicker - If you prefer your soup thicker make sure to mix 1 tablespoon of tapioca with the cashew cream or whatever plant based milk you decide to use here.
Nutrition
Calories: 334kcal | Carbohydrates: 35g | Protein: 19g | Fat: 14g | Saturated Fat: 2g | Sodium: 331mg | Potassium: 995mg | Fiber: 8g | Sugar: 2g | Vitamin A: 1700IU | Vitamin C: 37.7mg | Calcium: 96mg | Iron: 16.5mg
Servings: 6 people
Calories: 334kcal
I absolutely love this recipe. I did tweak a tiny bit to suit my taste buds but not much. The best part is that my non vegan/vegetarian husband absolutely LOVES it! I had to freeze a container for myself or he would have consumed it all.
Delicious! Can wait to add the cashew cream next time.
My husband and I are new to Veganism, we really want to change the way we were taught to eat, at first we were so worried that the pleasure of eating delicious food would no longer exist, and we’d just have to accept it and live with it. We made this recipe tonight and all I can say is we BOTH agree this is better than Olive Garden’s!! It is sooo flavorful! Thank you so so much for sharing this wonderful recipe with us! Definitely will be a frequent go-to!!
You had mentioned a fat-free option, but I did not see it. Is it hidden somewhere that I missed?
It’s in the recipe card under the WFPB instructions, it’s for the oil-free option 🙂
this was incredible
Really looking forward to trying this, just one question please. Is this recipe like most other soups, where they just get tastier if you make them ahead of time and let them sit in the fridge for a few days? I’ve never used BB sausage in a soup before – does it get mushy or otherwise weird if left in liquid for a while? I’d like to make the soup for a family gathering, but preferably the day before. Thank you!
Hi Barb, I suggest making the soup according to recipe the day before but reserve the pan seared sausage and add it back into the soup when serving. I like to warm it up under the broiler for a few minutes which also crisps it perfectly around the edges. Let me know how it goes! Enjoy!
This is the perfect recipe ! Super easy and my family loved it !
Very good!!!
This is the best soup!! I’ve made it twice now!
Absolutely loved it!!! Didn’t change a single thing other then using my preferred brand of plant based sausage. This was so delicious. Thank you so much for bringing one of my favorite soups into my vegan life.
This soup is BEYOND phenomenal!!! Easy, quick, one pot deliciousness. SO creamy. All the feels of fall and warming up with this soup!
The best soup I’ve ever had and my boyfriend agrees. I did use the spicy beyond links and just used 8 cups of broth instead of 7, (2 broth boxes) and it was great. I think using tapioca and only 7 cups of broth would be WAY too thick.
This was so delicious!! My only substitution was that I had a TON of swiss chard from the garden, so I used that instead. I don’t ever post on websites, but this recipe was pure magic.
Why thank you so much for reporting back Jenn, your comment totally made my day ~ Florentina Xo’s
I just made this and substituted the vegan sausage with Mushrooms & used cashews, pine nuts and sunflower seeds for the cream base! I used 4 cups of chopped fresh spinach and it is AMAZING!!!!!
This was beyond *no pun intended* delicious!!! I followed the recipe exactly except I didn’t add the bay leaf or thyme since I didn’t have them on hand but oh my gosh!! Great soup! I used to love the OG version before I went plant-based, and I so happy to find this recipe! Thank you for sharing and making my holidays a little cozier with this delightful hearty soup.