New recipes

Vegetarian Tuscan Vegetable Soup

Vegetarian Tuscan Vegetable Soup


We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Tomatoes, carrots, and kale make this a colorful soup with rich vegetable flavors

Tomatoes, carrots, and kale add flavor to this easy soup.

This easy vegetarian soup gains color from tomatoes, carrots, and kale. Cannellini beans and vegetarian sausage links add protein, while fennel seeds provide an unusual flavor addition that helps this recipe stand out.

Ingredients

Ingredients

  • 2 Tablespoons extra-virgin olive oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 2 cloves garlic, chopped
  • 1 15 Ounce can cannellini beans, drained and rinsed
  • 1 15 Ounce can diced tomatoes
  • 1 Teaspoon fennel seeds
  • 1/4 Teaspoon thyme
  • 3-4 Cups vegetable broth or stock
  • 2 Cups kale, chopped
  • 5 vegetarian sausage links, chopped, preferably Morningstar Farms brand
  • Salt and pepper
  • Freshly grated Parmigiano-Reggiano (optional)

Servings4

Calories Per Serving323

Folate equivalent (total)143µg36%

Riboflavin (B2)0.3mg17.3%


Ribollita (Tuscan Vegetable Stew)

My first trip outside the country to Austria and Italy at age 17 left me changed. Committed to exploring the world, in college I studied abroad in Spain and traveled across Europe with my best friend. Alex and I honeymooned in Italy, vacationed in Paris and Greece, and volunteered in Cambodia. Travelling exposes you to so many perspectives and sights…but the ultimate for us has always been the food! Here’s a delicious Italian soup from a cookbook all about food inspired by travel: Green Kitchen Travels. This traditional Tuscan ribollita will have you wow’d from the first bite! Here’s how to make it.


Italian Vegan Garbanzo Bean Soup

This Italian vegan garbanzo bean soup is perfect for chilly fall days. It’s super easy to make and packed with flavor and nutrients. Ready in only 30 minutes!

Chickpeas or garbanzo beans are definitely among my favorite foods. We have them at least twice a week and I love using them for all sorts of curries, pasta, and spreads. And hummus of course! This time, I made an Italian vegan garbanzo bean soup with tomatoes, carrots, celery, fennel, spinach, and lots of fresh parsley. This vegan soup is not only packed with flavor but it’s also super healthy and easy to make. I usually don’t eat soups in the summer, but I could really imagine eating this Italian chickpea tomato soup in the warmer seasons as well. But of course, it’s also a great flu fighter for colder fall days. I just love Italian food and its abundance of fresh veggies!

When I first tried hummus, I wasn’t exactly sure if I liked it or not. I must admit I wasn’t overly crazy about it and I didn’t get why so many people loved chickpeas. It wasn’t until years later that I gave it another try and made some at home and all of a sudden I couldn’t get enough of it anymore! It was so much better than the store-bought hummus I first tried! Garbanzo beans really have become a staple in my diet since then. Like most legumes, they’re a great source of protein and fiber and contain many important vitamins and minerals. Roasted chickpeas are also a great snack for lazy movie nights. Just put them on a baking sheet, season them with your favorite spices, and snuggle up on the couch. So, I mean what is there not to love about chickpeas?!

The Italian vegan garbanzo bean soup comes together in only 30 minutes and it’s a great make-ahead dinner. I always think that soups are better the day after because then their flavor is even stronger. First, cut the onion, the carrots, the celery, and the fennel into medium-sized chunks. Heat some olive oil in a large pot and sauté the onion and some garlic for a couple of minutes. Then add the veggies except for the chickpeas, spinach, and the tomatoes and cook for a few minutes.

Stir in a can of diced tomatoes, the chickpeas, and three cups of vegetable broth. Cook for about 15 minutes, then add the cherry tomatoes and the spinach and season with fresh parsley, oregano, thyme, salt, and pepper. We enjoyed the soup together with some whole wheat bread.

It’s already getting really cold here, so I can’t get enough of soups and hearty stews. If you give this vegan chickpea soup a try, let me know how you liked it. As always, I love hearing from you guys!


How to Make Creamy Vegan White Bean Soup

Aside from washing and chopping the vegetables, this vegan white bean soup really is a breeze to prepare. If you're new to cooking, there's no reason at all to be intimidated! Before you know it you'll have a pot full of gorgeous soup to share with friends or to enjoy throughout the week.

I'll walk you through the basic steps in the photos below.

Ingredients in Vegan Tuscan White Bean Soup: cannellini beans, celery, onion, carrot, garlic, kale, broth, soy or other milk, dried thyme, parsley, and oregano, lemon juice, flour, red potato, and salt and pepper.

This is just a summary to help you visualize the cooking process. Be sure to scroll all the way down for the full recipe.

1. Begin by sautéing the onion, celery, and carrot for a few minutes.
2. Add the dried herbs and garlic.

3. Sprinkle the flour into the pot, and stir to distribute.
4. Add non-dairy milk, and whisk to dissolve the flour.

5. Cook until the milk/flour mixture has thickened.
6. Add water, broth, and potato, and bring to a simmer. Cook for about 5 minutes, then add the beans, kale, and liquid smoke (optional). Cook until the potatoes are tender. Stir in lemon juice.

And that's it! Time to dig in.

Serve this vegan white bean soup with crusty bread and a side salad for a wholesome meal anyone will love.

I hope you enjoy this creamy Tuscan white bean soup! Be sure to drop a comment and a star rating below if you give it a try.

If you're on instagram tag a photo of your yummy soup with @myquietkitchen. I always love to see what you're making!


Equipment


1 tablespoon olive oil
1 onion, minced
2 garlic cloves, minced
3 small carrots, quartered lengthwise and finely diced
2 celery stalks, quartered lengthwise and finely diced
½ teaspoon salt
1 tablespoon dried mixed herbs
1 tablespoon dried oregano
2 zucchini, chopped into bite-sized chunks
4 large vine tomatoes, chopped into bite-sized chunks
2 tablespoons tomato paste
1 tablespoon balsamic vinegar
1 tablespoon apple cider vinegar
1 vegetable stock cube
1 (14-ounce) can plum tomatoes
2 cups boiling water
¼ cup basil, coarsely chopped
¼ teaspoon black pepper

  1. In a large saucepan over medium heat, add olive oil. Once warm, add onion, garlic, carrots, and celery, and salt. Stir and cook for 5 to 10 minutes, until soft.
  2. Stir in dried herbs and cook for 2 minutes. Add zucchini, vine tomatoes, tomato paste, balsamic, and apple cider vinegar. Cook for 2 more minutes.
  3. Once mixture begins to simmer, stir in vegetable stock cube, canned tomatoes, and water.
  4. Cover pan, bring to a boil, and then reduce to a simmer for 10 minutes. Stir in basil and serve.

Photo credit: Nassima Rothacker

Love vegan food and cooking as much as we do ?
Get the BEST, editor-tested recipes inside every issue of VegNews Magazine . Find out why VegNews is the world&rsquos #1 plant-based magazine by subscribing today !


2 cups chopped onion (1 medium)

1 1/2 cups chopped carrot (3 to 4 carrots)

1 1/2 cups chopped celery (2 to 3 stalks)

2 tablespoons tomato paste

4 teaspoons minced garlic (4 cloves)

3/4 teaspoon ground fennel seed

1/2 teaspoon ground black pepper

1/2 teaspoon fine sea salt, plus more to taste

1/8 to 1/4 teaspoon crushed red pepper flakes (optional for heat)

1 (15-ounce) can diced tomatoes with their liquid

2 cups chopped potato (2 medium)

3 to 4 heaped cups chopped or shredded cabbage

1/2 teaspoon apple cider vinegar or fresh lemon juice, optional


11 vegetarian soup recipes

Whether it&rsquos a meat-free lunch or a veggie starter you&rsquore after, here are an array of wonderful vegetarian soup recipes you can try.

Check out our selection from the Good Housekeeping Cookery Team&hellip

ROASTED VEGETABLE SOUP

This thick, flavoursome vegetable soup is delicious served with fresh crusty bread rolls.
Get the recipe here.

BROCCOLI AND BASIL SOUP

Once you&rsquove ladled the soup into bowls, crumble over a little of your favourite blue cheese, if you like.
Get the recipe here.

BEETROOT SOUP

This vibrant vegetarian soup uses pre-cooked beetroot to speed up preparation.
Get the recipe here.

SPINACH SOUP

A warming winter soup, bursting with green goodness
Get the recipe here.

WATERCROSS AND WENSLEYDALE SOUP

This soup has a mild, creamy flavour. For more bite, use a blue cheese such as Shropshire Blue.
Get the recipe here.

PEPPER AND LENTIL SOUP

This hearty and delicious home-made soup knocks spots off ready-made soups
Get the recipe here.

SOUPER GREEN SOUP

This bright green soup serves up two of your five a day.
Get the recipe here.

FRENCH ONION SOUP

Make this recipe with vegetable stock for a veggie-friendly dish.
Get the recipe here.

PUMPKIN SOUP

This simple pumpkin soup is high in flavour and quick to prepare.
Get the recipe here.

PARSNIP AND PEAR SOUP

This home-made vegetarian soup has a delicious and special flavour.
Get the recipe here.

TUSCAN RIBOLLITA

Bread is used to thicken this very hearty soup.
Get the recipe here.


Tuscan Vegetable Soup

If you’re watching your weight, this Tuscan Vegetable Soup is a great choice!

It’s been a chilly, rainy, 50 degrees here the past couple of days. Most of you might be slightly envious of that winter temperature since you may be in the midst of some pretty frigid temps. But for us San Diegan’s, 50 degrees is a big deal. We get out the sweaters, the closed-toe shoes and the (gasp!) jackets.

It’s time for us to experience some sense of what winter must be like in most of the world. It really does feel cold… which is why we tend to make soup. And for those of us trying to make our muffin-tops disappear (that would be ME), we might make Tuscan Vegetable Soup.

Chop up the veggies. If you don’t like what’s in the recipe, then improvise with what you do like.

Mash half a can of cannellini beans and keep the other half whole.

Saute veggies and spices, then add tomatoes and broth.

Add beans (smashed & whole) and fresh spinach.

And stir just a bit until the spinach is wilted.

It’s a great, low fat, vegetable soup on its own… filling because of those added beans.

Or add some shaved Parmesan for fancy flair and added flavor. As a self-proclaimed cheese addict, I personally like the saltiness of added cheese. This soup is a goodie for those who are watching their flabs & folds. It’s perfectly satisfying, and it feels like a treat with its pretty nature. This might not pass as main-dish dinner fare, but add a slice of whole grain bread and it certainly makes for a nice lunch (on a chilly day).


Method

For the soffritto, heat the olive oil in a large saucepan and gently fry the celery, carrot, onion, garlic, rosemary and bay leaves until golden, about 15 minutes.

Remove the rosemary sprig and bay leaves and season with salt and freshly ground black pepper.

To make the soup, add the carrots, celery, potatoes and courgettes and cook on a low heat for 10-15 minutes, stirring continuously but gently. Add the ham rind at this stage if you are including it (remember to remove it before serving the soup). Season with salt and freshly ground black pepper to taste.

Add the stock (soffritto) and cook over a low heat for another 20-30 minutes. Add the tomatoes and continue to cook for another 10 minutes. Serve.