Description
Hearty Healthy Tuscan Vegetable Soup brings Mediterranean flavors to your kitchen with a nourishing blend of fresh vegetables and aromatic herbs. Comfort meets nutrition in this simple yet satisfying recipe that delivers wholesome goodness with each spoonful you savor.
Ingredients
Scale
Main Vegetables:
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 bell pepper (red or yellow), diced
- 1 cup chopped kale or spinach
- 1 small onion, diced
Beans and Broth:
- 1 (15 ounces / 425 grams) can white beans (cannellini or great northern), drained and rinsed
- 4 cups low-sodium vegetable broth
- 1 (14.5 ounces / 411 grams) can diced tomatoes (no salt added)
Herbs, Spices, and Additional Ingredients:
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon dried thyme
- ½ teaspoon smoked paprika (optional, for depth)
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional, for heat)
- ½ cup cooked quinoa or whole wheat pasta (for extra heartiness)
- 1 tablespoon nutritional yeast or grated Parmesan (for extra flavor)
- Juice of ½ lemon (for brightness)
Instructions
- Initiate the flavor foundation by warming olive oil in a spacious cooking vessel over medium temperature. Introduce diced onion, minced garlic, chopped carrots, and sliced celery, coaxing them to soften and release their aromatic essence for approximately 4-5 minutes.
- Incorporate zucchini, vibrant bell pepper, and a harmonious blend of herbs and spices including oregano, basil, thyme, smoked paprika, salt, black pepper, and fiery red pepper flakes. Allow these ingredients to dance and meld together for an additional 2 minutes, intensifying their collective flavor profile.
- Cascade diced tomatoes, rich vegetable broth, and protein-packed beans into the pot. Elevate the temperature until the liquid reaches a gentle bubbling state, then reduce heat and let the mixture simmer gracefully for 20 minutes, allowing ingredients to tenderize and flavors to intertwine.
- Gently fold kale or spinach into the simmering soup, permitting the delicate greens to wilt and integrate seamlessly within 2-3 minutes, adding a final layer of nutritional vibrancy.
- Perform a final taste assessment, calibrating seasonings to personal preference. Ladle the steaming soup into serving vessels, finishing with a bright citrus squeeze and optional sprinkle of Parmesan or nutritional yeast for enhanced depth and complexity.
Notes
- Swap veggies based on seasonal availability to keep the soup budget-friendly and fresh, ensuring maximum flavor and nutrition.
- Boost protein content by adding quinoa, lentils, or white beans for a more substantial meal that keeps you feeling full longer.
- Reduce cooking time by using pre-chopped vegetables or frozen mixed vegetables, perfect for busy weeknights when time is limited.
- Enhance soup’s richness by roasting vegetables before adding them to the pot, which deepens their natural sweetness and adds complex layers of flavor.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 6
- Calories: 189
- Sugar: 10 g
- Sodium: 215 mg
- Fat: 8 g
- Saturated Fat: 4 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 1 g
- Protein: 3 g
- Cholesterol: 20 mg