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“This was SO good! I used baby bella mushrooms because that’s all they had at the store this weekend and it still turned out amazing. This will make a wonderful meal prep for my partner and I to enjoy throughout the week.”
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.
If you love this, try our Marry Me Chickpea Soup, Healing Anti-Inflammatory Butternut Squash Soup, or Curried Red Lentil and Sweet Potato Soup for three more cozy plant-based soups. For more cozy weeknight dinners, browse our High-Protein Romesco Pasta and High-Protein Vegan Shepherd’s Pie.
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.
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.
Can I skip or substitute the nutritional yeast?
Yes, you can absolutely skip the nutritional yeast. It adds an umami cheesy flavor and some extra protein, but the soup is still delicious without it. You might just need to add a little bit more salt or other seasoning.
What can I substitute for fennel seeds?
I can’t think of a substitution that would have a similar flavor profile. Fennel adds a subtle earthiness that’s pretty unique. That said, the recipe would still be delicious without the fennel seeds if you can’t find them.
Can I use a different white bean instead of cannellini?
Yes, any white bean works well. Use what you have on hand.
Do I need to use vegetable broth?
You could skip it, but the broth does add flavor. If you’d prefer to use water instead, experiment a bit with adding more seasonings to compensate.
Are the beans measured cooked or dry?
3 cups cooked, as mentioned in the ingredient list. If you’re cooking from dry, you’ll need about 1 cup of dried beans. I’d recommend making more than you need and freezing the rest for convenience.
Can I use coconut milk instead of cashew cream?
Yes, coconut milk works too. A reader made the soup with coconut milk plus nutritional yeast and it came out delicious and creamy.
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.
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) cooked 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.
Video
Nutrition Information
Per Serving/Portion
Calories: 496 kcalCarbohydrates: 74 gProtein: 27 gFat: 13 gSodium: 645 mgFiber: 17 gVitamin A: 132 IUVitamin C: 60 mgCalcium: 320 mgIron: 9 mg
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I loved this soup! 😋
I’m so happy to hear that! Thank you for sharing Crystal 🥰
This was absolutely delicious, thank you!
So happy you loved it! Thank you for sharing 🥰
I made this and it was delicious! Will definitely make again. I topped the soup diced smoked tofu from the airfryer for extra protein and sausage-ish flavour. Soooo good
That’s a brilliant idea! Unfortunately, we don’t have smoked tofu in Australia (that I know of!), and I miss it so much 😭! We always eat so much of it when we’re back in Europe
Sorry for the 4 stars btw I have no idea how to fix it so I left another 5 star one! And sorry to hear you don’t have smoked tofu in Australia, it’s a game changer!
Thank you so much, lovely! It’s much appreciated, most people don’t realise how important reviews and ratings are for blogs 🥰
So good! It’s become a usual in the rotation for us – packed with veg and full of complex flavours.
I’m very happy to hear that Bran, thank you for sharing 🙏
So simple and so yummy!!! Definitely a crowd pleaser in my circle.
So happy to hear that! Thank you for sharing Suzi 🥰
Looks amazing! What would be a good substitute for mushrooms? Tofu?
A little shredded tofu could be an interesting way to bump the protein! Let me know if you try it x
Absolutely DELICIOUS!!
Believe me, that says a lot coming from me because I don’t like soup and I don’t like beans. But I love this dish! It’s so flavorful.
Wow Donna, so happy you loved it despite being a bean soup haha
Great! Thank you! I have a question, I couldnt get the mushrooms. What if they are left out? Or is it something else that can go in instead? Thank you 🙂
Hi lovely, I would use any mushrooms available to you 🥰
I will definitely use this recipe for meal prep lunches when fall comes around and I’ll yearn for hearty soups again. Are there any alternatives to plant milk to mix with the cashews? I never have that at home (I’m not vegan) and it seems wasteful to buy a carton just for this recipe.
Hi Anki, you could try using water, or whichever milk you have available 🙂 Hope you love it! Or you could sub all together for some cream, I would recommend soy
This was SO good! I used baby bella mushrooms because that’s all they had at the store this weekend and it still turned out amazing. This will make a wonderful meal prep for my partner and I to enjoy throughout the week.
That looks delicious Haley! I’m so glad you both enjoyed it! Thank you so much for sharing 🥰
This o e has been on my “to make” list for a while and I finally got around to it. Delicious! So flavoursome. We enjoyed it with some sprouted whole millet & quinoa bread. And so easy to make. Thanks Sarah
Looks absolutely delicious Nicole! Love the sounds of that bread too 💚 Thank you for sharing lovely, can’t wait to see what you try next!