Hearty vegan Zuppa Toscana with shredded mushrooms, creamy white beans, potatoes, and kale in a rich cashew cream broth. High protein, iron-rich, and perfect for cozy nights. Easy one-pot plant-based soup recipe that’s gluten-free and meal-prep friendly. 27g protein and 17g fiber per serving!
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Recipe:
Ingredients
– 5.3 oz (150 g) oyster or shimeji mushrooms (see notes)
– 2 yellow onions, diced
– 1 tbsp (15 ml) olive oil
– 1/2 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 17.6 oz
– 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
– 1/2 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:
– 1/2 cup (65 g) raw cashews
– 1.25 cup (300 ml) dairy-free milk (I use soy)
– 1/2 cup (28 g) nutritional yeast
– bread, to serve
Instructions
1. Soak the cashews in hot water for 20 minutes. Drain and set aside.
2. 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.
3. 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.
4. Add the garlic and cook for a further 10 minutes, only stirring a couple of times to give the mushrooms time to develop some browning. It could be tempting to shorten the cooking time, but this is an important step to build up the flavors.
5. Add the apple cider vinegar to deglaze and cook while stirring for a further 1 minute.
6. 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.
7. 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.
8. 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 and adjust salt and pepper to taste. 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: Use store-bought soy cream instead of cashew cream (use 1.5 cups).
– Soy-free option: Use a soy-free dairy-free milk and soy-free cream alternative.
Nutrition (per serving, 4 servings)
– Calories: 496 kcal
– Carbohydrates: 74 g
– Protein: 27 g
– Fat: 13 g
– Sodium: 645 mg
– Fiber: 17 g
– Vitamin A: 132 IU
– Vitamin C: 60 mg
– Calcium: 320 mg
– Iron: 9 mg