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
Florentine,
You deserve a medal for coming up with this Delish!!!, but super simple soup! 😋
Thnak you so very much for sharing 😊
Why thank you Lili, I will definitely be walking around for the rest of 2020 with a chip on my shoulder lol. Thanks for making my day ~ Florentina Xo’s
Hi Florentina,
What a wonderful sounding recipe! I have MANY food allergies and it looks like I can make this work with my safe ingredients. I plan to make it today but was wondering: How much plant based milk can I use in place of the cashew milk in this recipe? I plan to use rice milk (as it’s the only plant milk I can safely have) and will add a little gluten free flour to thicken. Also, can I use dried thyme instead of fresh, and if so how much? I also plan to do this in my crock pot, how long do I cook it for- and low or high? Can I add the cream and meat while it slow cooks?
Thank you for any advice and tips you can give me! I can’t wait to try this. Haven’t had this soup in years due to my food allergies!
Marlena, the recipe calls for cashew cream but your nut free substitute sounds fine, I would still use the same amount of oat milk + a couple of tablespoons of flour to thicken it up. Dried thyme is also fine, go for at least 1 teaspoon or more depending on the potency of your spice jar. Have not tested this in the crockpot, it’s a relatively quick recipe so i wouldn’t bother personally.
I do not make many soups at home but when I saw this recipe on Pinterest I knew I had to make it. It has been cold in NC and I wanted something warm and rich to enjoy for dinner. This was the absolute best soup that I’ve had that I made myself. I highly highly recommend making it. I made enough to freeze Individual portions for other cold days this winter. It is so good! I used broccoli instead of kale because I have never liked kale but I followed the recipe exactly and it is amazing!
Oh my goodness!!! This recipe was so delicious!!! I followed everything exactly as you listed except that I didn’t have tapioca. I used about a teaspoon and a half of purple sea moss gel in place of the tapioca to make the cashew cream. This soup is soooooo good and comforting. It tastes EXACTLY like the Olive Garden Zuppa Toscana soup that I used to order back when I ate meat. Thank you!!
Hi Florentina,
I tried this recipe tonight and it was great! I just used regular beyond sausages and sautéed them with the fennel because my daughter doesn’t like anything spicy. I also used spinach in place of the kale. It turned out really good. My husband and kids really liked it!
I will definitely be checking out more of your recipes!
-Krista
Love this soup! So easy to follow- I used the instant pot and it turned out amazing!!
This is absolutely delicious!!
Have made it several times … it’s one of my go to recipes for a quick & easy meal!
This is the first time I’ve ever commented on a recipe, but this was so insanely great that I must! Honestly and truly BETTER than Olive Garden’s- and guilt-free. I was out of onions so I used three shallots…used a package of Upton Naturals Italian Seitan…(that brand in a box with the handlebar mustache dude on it) …and a little extra red pepper flakes. Manpartner and I both LOVED it. Recipes like this take every “I could never go vegan…” excuse and throw them in the trash. I’ve tried for years, been inconsistent, always gave up…but THIS time we are doing great and eating more delicious meals than ever before (every day is an adventure!) because of great cooks/cookbooks/websites like yours. THANK YOU! Anyone who follows this recipe won’t be disappointed. I can’t barely fathom right now how great this will taste tomorrow as leftovers…!!
Thank you for making my day with your wonderful report. I am beyond happy and excited for you to enjoy even more vegan goodness ~ Florentina Xo’s
I made this tonight. Came out very good and I decide to try the cashew cream. I usually go with coconut milk. However the cashew cream was good. Glad I tried it. I added a jalapeno to my diced onions. I like it spicy. Thank you for this great soup recipe. I love soup season.
This soup is easy and fun to make, and DELICIOUS!! I used veggie crumbles that I doctored up with more smoked paprika, oregano and basil to make it sausage-y. Thank you Florentina!!
This soup was phenomenal! Totally tastes like the real thing! I used colored potatoes from my garden and trader joes sausage-less italian sausages. SOO yum, ill definitely be making this one again!
I picked 4 pounds of kale, collards and swiss chard yesterday from my garden and someone recommended Zuppa Toscano as a way to eat my greens. I made a big pot with 2# of greens and used 3 types of potato and some chopped portabella and roma tomatoes. I also gave it a bit more of an Asian twist with gochchujang and roasted, chopped jalapenos instead of the chili flakes. Putting the cashew cream in is a really nice touch. I served it with some homemade sliced sourdough rye baguettes and it had a wonderful flavor profile that rocked my hubby’s world. It has everything in it that he loves! Great recipe, thank you for posting…. and giving me the inspiration to make soup in the middle of a heat wave, lol.
I am relatively new to homemade vegan cooking have had hits and misses this was absolutely a hit! I only had 1/4c raw cashews so I softened them,added 1c cashew milk,tbls tapioca flour blended smooth used as my cream,so delicious thank you
I am learning to cook vegan. Can you suggest an alternative to the cashew cream? I have a cashew and almond allergy. Thank you!
Yes, you can use a store bought oat cream instead of the cashew cream.