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The next time you’re craving a comforting bowl of soup, try this healthy Zuppa Toscana recipe. It’s inspired by the classic Italian soup, but this version is made without dairy or sausage, and includes hidden fiber (hint: it’s beans!). Once you taste it, you’ll be hooked.
This is not this first time I’ve blended white beans to create a “creamy” base. It’s been a hit in my healthy mac and cheese recipe, so I figured it would work here, too. You don’t even have to drain the can of white beans; the liquid helps thicken the soup a bit, giving it a silky, cozy texture.
You’ll get 25 grams of protein and 7 grams of fiber per serving, all for less than 300 calories! Paired with an Italian salad, you’ll get the classic comfort food flavor you love, only lightened up.
Tuscan Soup Ingredients
- Lean Ground Beef. Traditional Zuppa Toscana often calls for sausage and bacon, but I wanted to make this recipe healthier. (So we could eat it more often!) That’s why it uses unprocessed beef that is heavily seasoned with pantry spices, so it tastes like sausage.
- Onion + Garlic. These two aromatic ingredients help build up the base of the soup, adding flavor and texture. I always start by sauteeing the onion first, then adding the garlic later, so it won’t burn.
- Potatoes. I use gold potatoes for a tender, creamy texture. But, any other variety of potato should work in this Italian soup recipe.
- Kale. This dark leafy green adds a much-needed hint of color and texture, but you can use spinach if you prefer.
- Pantry Spices. I always keep dried thyme, sage, and red pepper flakes on hand, along with salt and pepper. For this recipe, I did buy a jar of fennel seeds, so I could create more of an authentic sausage-flavor, but if you don’t want to add this ingredient to your spice cabinet, it’s still delicious. (The first time I tested this, I didn’t own fennel, either!)
- White Beans. You can use cannelini, Great Northern, or Navy beans to create a creamy texture in the broth. I like that they don’t affect the soup’s flavor the way that coconut milk would.
How to Make Zuppa Toscana Healthy
Step 1:
Heat a large pot over medium-high heat and add a drizzle of olive oil. Sauté the onion until it starts to soften, about 5 minutes. Then add the minced garlic and stir for 1 more minute.
Next, add the ground beef and break it up with a sturdy spatula. (affiliate link) Continue breaking up the meat and stirring often, until it’s mostly browned, about 6 minutes. At this point, it’s okay if you still see some pink.
Add the dried thyme, sage, red pepper flakes, salt, and black pepper. Then stir again until the spices smell fragrant and the meat is fully cooked. It should smell like you’re cooking Italian sausage.
Step 2:
Cut the potatoes into half-inch pieces and add them to the pot. Cover with two and a half cups of water and raise the heat to high so the liquid can start boiling.
While you wait for that, add the entire can of white beans (including the liquid) to a small blender, plus a half cup of water. Secure the lid and blend until smooth, about 60 seconds.
Pour the creamy blended mixture into the pot and season with another teaspoon of salt.
Step 3:
Once the soup is rapidly boiling, lower the heat and over the pot with a lid. Let it simmer until the potatoes are fork tender, about 20 minutes.
Then remove the lid and stir in the finely chopped kale. It should wilt quickly. Taste the soup and make any adjustments you see fit For example, you may want to add another half teaspoon of salt to boost the flavor, or a squeeze of fresh lemon juice.
If you prefer more broth, add another half cup of water, and add more seasoning, if needed. Once you’re happy with the flavor, the soup is ready to serve warm right away.
Italian Soup Storage Tips
Leftover soup can be stored in an airtight container in the fridge for up to 4 days. Or, you can freeze it for up to 3 months. (We like to use these Souper Cubes for freezing individual portions.)
Healthy Zuppa Toscana (Dairy-free + High-Fiber)
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion , chopped
- 6 garlic cloves , minced
- 1 pound lean ground beef
- 1 teaspoon dried thyme
- ½ teaspoon ground sage
- ½ teaspoon fennel seeds
- ¼ teaspoon crushed red pepper flakes
- fine sea salt and black pepper
- 1 pound yellow potatoes , cut into ½-inch pieces
- 15 ounce can white beans (like Cannelini or Great Northern)
- 2 cups kale , stems removed and roughly chopped
Instructions
- Heat a large pot with a lid over medium-high heat and add a drizzle of olive oil. Cook the onion until it starts to soften, about 5 minutes, then add in the minced garlic and stir for 1 more minute. (Just until it smells fragrant.)
- Add the lean ground beef to the pan and break it up into smaller pieces with a sturdy spatula. Continue stirring and cooking until it's mostly browned, about 6 minutes. Then add the dried thyme, sage, fennel seeds, red pepper flakes, one teaspoon of fine sea salt and a half teaspoon of ground black pepper. Stir until the spices smell fragrant and the beef is fully cooked, about 2 more minutes.
- Next, add the potatoes and 2 ½ cups of water. Increase the heat to high, to bring the liquid to a boil. While you wait on that, pour the entire can of white beans (liquid included) into a small blender with ½ cup of water. Secure the lid and blend until silky smooth, about 60 seconds. Pour the creamy liquid into the soup and season with another 1 teaspoon of salt. Note: The soup may start to look oily at this point, which is normal. It won't look that way after boiling.
- Once the liquid is boiling, cover the pot and lower the heat. Let it gently simmer for 20 minutes, or until the potatoes are fork tender. Then, remove the lid and stir in the chopped kale. (The smaller you chop the kale, the more pleasant the soup is to eat.) Stir until the kale is wilted, then adjust the seasoning to taste. You can add an extra ½ teaspoon of salt to boost the flavor, or add a squeeze of lemon juice when serving. For more broth, add another ½ cup of water and season, as needed.
- Serve this soup warm with any toppings you love. Leftover soup can be stored in an airtight container in the fridge for up to 4 days. Or freeze it for up to 3 months.
Notes
Nutrition
More Recipes to Try
- Quinoa Chickpea Salad
- Ground Beef and Broccoli
- Healthy Chicken Tacos (Slow Cooker)
- Curry Chicken Soup
- Healthy Broccoli Cheddar Soup
If you try this healthy Zuppa Toscana recipe, please leave a comment and star rating below to let me know how you like it.
