Name: Zuppa Toscana
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Ingredients: 5.3 oz oyster or shimeji mushrooms (see notes); 2 yellow onions (diced); 1 tbsp olive oil; 1/2 tsp red chili flakes; 2 tsp dried thyme; 1 tsp fennel seeds; 8 garlic cloves (minced); 1 tbsp apple cider vinegar; 2 potatoes (diced in small cubes, about 18oz - 500g); 3 cups cannellini beans (cooked); 5.5 cups low sodium vegetable stock; 4 cups kale (stem removed and finely chopped); 1/2 cup fresh parsley (finely chopped); 3 tbsp fresh lemon juice; sea salt flakes (to taste, see notes); freshly ground black pepper (to taste); 1/2 cup raw cashews; 1.25 cup dairy-free milk (I use soy); 1/2 cup nutritional yeast; bread (to serve)

Overhead view of creamy vegan Zuppa Toscana with white beans, kale, and potatoes in a large pot with wooden spoon.

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.