This vegan Zuppa Toscana is one of those soups that feels like a warm hug in a bowl. Zuppa Toscana translates to Tuscan Soup, a simple dish made with nourishing ingredients. Inspired by the classic Italian soup, this plant-based version features shredded mushrooms for a hearty, meaty texture, creamy white beans, tender potatoes, and vibrant kale, all swimming in a luxurious cashew cream broth. It’s comforting, satisfying, and incredibly nourishing. With 27 g of protein and 17 g of fiber per serving, this soup will keep you full and energized for hours. The combination of aromatic fennel seeds, garlic, and thyme creates a depth of flavor that makes this taste like it’s been simmering all day, when in reality, it comes together in about an hour. Serve it with crusty sourdough or our gluten-free bread for the ultimate cozy meal.
Why I love this recipe (as a nutritionist)
- High-protein and iron-rich: With 27 g of protein and 9 mg of iron per serving, this soup supports muscle maintenance, energy production, and healthy blood cells. The combination of beans, cashews, and nutritional yeast creates a well-rounded amino acid profile.
- Fiber-forward for gut health: Packing 17 g of fiber per serving, this soup supports digestive health and helps maintain stable blood sugar levels. The mix of beans, potatoes, and kale provides both soluble and insoluble fiber for optimal gut function. This recipe gives you 15 unique plants, bringing you halfway to the 30 plants per week goal!
- Anti-inflammatory powerhouse: Thyme, garlic, and mushrooms all contain compounds that help reduce inflammation in the body. The addition of lemon juice at the end provides vitamin C, which enhances iron absorption from the beans.
- Calcium-rich for bone health: With 320 mg of calcium per serving, this soup provides about 30% of your daily calcium needs, thanks to the kale, white beans, and fortified plant milk in the cashew cream.
- Budget-friendly and practical: Made with affordable pantry staples and everyday vegetables, this soup is economical without sacrificing nutrition or flavor. It also freezes beautifully, making it perfect for meal prep.
- Supports cardiovascular health: The potassium from beans, potatoes, and kale, combined with the low-sodium vegetable stock, helps maintain healthy blood pressure. The fiber content also supports healthy cholesterol levels.
Ingredient notes
- Oyster or shimeji mushrooms: These mushrooms have a delicate texture that shreds beautifully, mimicking the texture of meat. When cooked properly, they develop a savory, umami-rich flavor. If unavailable, any mushroom variety will work; cremini and portobello are great alternatives, just slice thinly.
- Cannellini beans: These creamy white beans add protein, fiber, and a velvety texture to the soup. They’re also rich in iron and folate. You can substitute with great northern beans, butter beans, or chickpeas if needed.
- Cashew cream: This homemade cream adds richness without dairy. Blended with nutritional yeast, it provides a cheesy, umami flavor while adding B vitamins and protein. For a nut-free version, use sunflower seeds, or 1.5 cups of store-bought soy cream instead.
- Kale: Packed with vitamins A, C, and K, plus calcium and iron, kale adds nutrition and color. Make sure to remove the tough stems and chop finely for the best texture. Baby spinach or Swiss chard can be used as a substitute.
- Fennel seeds: These aromatic seeds aid digestion and add a subtle licorice note that complements the other flavors. Although they are not traditional to a Zupa Toscana, I think they work very well here, and give this soup a distinctive character.
How to make this recipe
Start by soaking the cashews in hot water for 20 minutes to soften them for the cream. Prepare the mushrooms by washing them thoroughly and shredding them by hand into thin strips. Cook the mushrooms in a large pot until most of their water evaporates, then add the onions, olive oil, and spices. Build the flavor by adding garlic and allowing everything to brown slightly, don’t rush this step as it develops deep, complex flavors. Deglaze with vinegar to lift all those flavorful brown bits from the bottom of the pot. Simmer with potatoes and beans in the vegetable stock until the potatoes are tender. Blend the cashew cream with plant milk and nutritional yeast until completely smooth. Finish the soup by stirring in the cream, kale, and parsley, then add fresh lemon juice just before serving. View recipe card below for detailed instructions.
Variations and tips
- Make it nut-free: Skip the cashew cream and use instead 1.5 cups of store-bought soy cream or another plant-based cream alternative. This makes the recipe quicker, too. Or you could replace the cashews with sunflower seeds.
- Prep ahead: You can mince a large batch of garlic and freeze it in ice cube trays for future use.
- Add heat: If you love spicy food, increase the red chili flakes or add fresh chopped chilis when cooking the onions. A drizzle of chili oil on top before serving is also delicious.
- Protein boost: Add very small cubes of firm tofu or tempeh along with the beans for extra protein.
- Swap the greens: While kale is traditional, you can use prewashed baby spinach, Swiss chard, or collard greens. Spinach will wilt much faster, so add it once you’ve turned off the heat.
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days. The soup thickens as it sits, so you may need to add a splash of extra vegetable stock when reheating. It also freezes well for up to 3 months.
- If you like this recipe, you’ll also love our Marry Me Chickpea Soup, or Curried Red Lentil and Sweet Potato Soup.
Why you’ll love this Zuppa Toscana TL;DR
- Cozy comfort food
- High protein
- Iron-rich
- Gut-loving fiber
- Creamy and satisfying
- Budget-friendly
- Meal-prep friendly
- One-pot wonder
FAQ
- Can I make this soup without cashews? Yes, for a nut-free version, replace with sunflower seeds, or use 1.5 cups of store-bought soy cream or another plant-based cream instead of making the cashew cream. This also saves time.
- Is this Zuppa Toscana gluten-free? Yes, the soup itself is naturally gluten-free. Just make sure to serve it with gluten-free bread if needed, or skip the bread entirely.
- Can I use a different type of mushroom? Absolutely. While oyster or shimeji mushrooms have a wonderful texture that shreds nicely, you can use any mushroom you prefer. Cremini, or portobello, mushrooms all work well.
- How do I store and reheat leftovers? Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. The soup will thicken as it sits, so add a splash of vegetable stock if needed when reheating on the stovetop or in the microwave.
- Can I use canned beans instead of cooking them from scratch? Yes, canned beans work perfectly. Just make sure to drain and rinse thoroughly to remove excess sodium and some of the compounds that can make us feel a little bloated. This is actually the more convenient option and what most people use.
Zuppa Toscana
This hearty vegan Zuppa Toscana features shredded mushrooms, creamy white beans, tender potatoes, and kale in a rich cashew cream broth. It’s comforting, protein-packed, and perfect with crusty bread.
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Equipment
- Large Pot
Ingredients
- 5.3 oz (150 g) oyster or shimeji mushrooms - see notes
- 2 yellow onions - diced
- 1 tbsp (15 ml) olive oil
- ½ tsp (1 g) red chili flakes
- 2 tsp (2 g) dried thyme
- 1 tsp (2 g) fennel seeds
- 8 garlic cloves - minced
- 1 tbsp (15 ml) apple cider vinegar
- 2 potatoes - diced in small cubes, about 18oz – 500g
- 3 cups (530 g) cannellini beans - cooked
- 5.5 cups (1.3 L) low sodium vegetable stock
- 4 cups (85 g) kale - stem removed and finely chopped
- ½ cup (30 g) fresh parsley - finely chopped
- 3 tbsp (45 ml) fresh lemon juice
- sea salt flakes - to taste, see notes
- freshly ground black pepper - to taste
Cashew cream
- ½ cup (65 g) raw cashews
- 1.25 cup (300 ml) dairy-free milk - I use soy
- ½ cup (28 g) nutritional yeast
- bread - to serve
Instructions
- Soak the cashews in hot water for 20 minutes. Drain and set aside.
- Wash the mushrooms thoroughly. Using your hands, shred them into thin strips. Add to a large pot on medium heat and cook for about 10 minutes, stirring regularly, until most of the water has evaporated.
- Add the onions, olive oil, chili flakes, thyme, fennel seeds, a pinch of sea salt flakes, and pepper to the pot. Cook for 5 minutes, stirring regularly.
- Add the garlic and cook for a further 10 minutes, stirring only a couple of times to let the mushrooms develop some browning. It could be tempting to shorten the cooking time, but this is an important step in building the flavors.
- Add the apple cider vinegar to deglaze and cook while stirring for a further 1 minute.
- Add the diced potatoes, cooked beans, and broth. Cook partially covered at a low simmer for 20 to 25 minutes. Pierce a potato with a fork to ensure the potatoes are fully cooked. You should not encounter any resistance.
- Make the cashew cream: blend the cashews, milk, and nutritional yeast. Make sure it's completely blended and you can't see any bits and pieces left.
- Stir in the cream into the pot along with the kale and parsley. Cook for a further 5 minutes. Turn off the heat, stir in the lemon juice, and taste, adjusting the salt and pepper as needed. Serve with a slice of toasted sourdough or our gluten-free bread. Enjoy!
Notes
Mushrooms: I love the texture of shredded oyster mushrooms in this, but if it’s not available to you, use other mushrooms, I can’t imagine one that would not go with this flavor profile.
Salt: If you are using a broth or stock, keep in mind that the saltiness can vary a lot between brands. I recommend starting with a pinch of salt, then tasting and adjusting at the end once everything is cooked. This way you stay in control of the seasoning and avoid over salting the dish. Sodium in the nutrition info will vary depending on the broth chosen, and how much salt is used.
Nut-free Option: Swap cashews for sunflower seeds, or use store bought soy cream instead of cashew cream (use 1.5 cups).
Soy-free option: Use a soy-free dairy-free milk.
Oil-free option: skip the oil and use 2 tbsp of water or broth to prevent sticking. Monitor more closely.
This is amazing soup! Me and my husband cooked this together, we followed exactly step by step recipe and it’s turned out fantastic! Thank you for the recipe ❤️ will repeat
Hey Galyna, that looks absolutely delicious. Thank you so much for sharing! 💚
Do I need the vegetal broth? In my country we cook soup with water instead of broth.
Hey Cláudia, you could definitely skip it, but it does add some flavour, so you might want to experiment a bit with adding more seasonings!
Do I measure the 3 cups of cannelloni beans dry or after they are cooked? 🙂
3 cups cooked 🙂
The wife emailed me about trying this recipe and cooking it for her. I made a few swaps: Beyond Meat Plant-Based Chicken Pieces instead of mushrooms, and spinach instead of kale. We follow a vegan lifestyle at home. The recipe was easy to follow from start to finish. My wife said it tastes very good on the first day; I’m curious how it will be after sitting in the refrigerator overnight and having it for dinner tomorrow.
Hey Hawk, I love that you and your wife exchange recipes to try, and I’m so happy you like this one. Thank you for sharing your tips! I’m so curious about the Beyond Meat plant-based chicken pieces. I think we only have the burger patty in Australia, sounds like a fun swap!
This recipe is INCREDIBLE! I made the adjustment of using coconut milk + nutritional yeast and came out so delicious and creamy. Will definitely be using this one again.
Hi Carly, thanks so much for sharing your tips! I’m glad to know it worked with coconut milk and nutrition yeast! Love the pic; it does look so creamy 💚
I would like to try making this recipe. Is it 3 cups of raw beans, then cook them? Or if it is 3 cups cooked beans then how many cuos raw beans will make 3 cups cooked?
Hi Ann, it’s 3 cups cooked. This is mentioned just next to the beans in the ingredient list 🙂 If cooking from dry, you will need about 1 cup of dried beans, but I would recommend making more and freezing for convenience. Hope you love it!
I just cooked your soup for the first time and it’s so unbelievable rich! Worth the time, thank you so much for sharing 🙂
So happy you loved it. Thank you so much for sharing, Danja 🥰
You’re going to love this Zuppa Toscana recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!
It was a really tasty, hearty soup for a cold winter day! I will definitely make it again!
So happy you liked it! thank you for sharing Donna 💚
Thank you for sharing this recipe!
Thank you, Judy. Hope you love it!