Vegan Tuscan Soup

Why Make This Recipe

Vegan Tuscan Soup is a warm and hearty dish that is easy to make. It combines flavorful ingredients like Beyond Meat Italian Sausage and fresh kale, making it a satisfying meal.

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This soup is perfect for anyone looking for a cozy dinner or a quick lunch. Plus, it’s completely plant-based, which makes it suitable for vegans and those looking to eat healthier.

How To Make Vegan Tuscan Soup

Ingredients:

• 1 tablespoon olive oil
• 8-16 ounces Beyond Meat Italian Sausage
• 2 tablespoons vegan butter
• 2 tablespoons flour
• 1 yellow onion (diced)
• 1/2 tablespoon fennel seeds (roughly chopped)
• 1 teaspoon oregano
• 1/2 teaspoon black pepper (plus more to taste)
• Red pepper flakes (to taste)
• 3 cloves garlic (diced)
• 4 cups water
• 1 cup non-dairy milk, unsweetened (I used soy)
• 2 teaspoons Better Than Bouillon No Chicken Base
• 1 teaspoon Better Than Bouillon No Beef Base
• 5 small russet potatoes (or 2 large, peeled and diced into 1″ cubes)
• 2 cups kale (stems removed and chopped)

Directions:

1. Heat the olive oil in a stock pot over medium heat. Add the sausage and break it apart with a wooden spoon. Allow it to brown, stirring often, for 7-10 minutes. Remove the sausage with a slotted spoon and set it aside.
2. Add the vegan butter to the pot and let it melt. Slowly whisk in the flour until the mixture is smooth and bubbly.
3. Add the diced onion, chopped fennel seeds, oregano, black pepper, and a pinch of red pepper flakes. Stir to coat everything evenly. Cook for about 5-7 minutes, until the onion starts to soften.
4. Add the minced garlic and cook for an additional 30 seconds.
5. Slowly pour in the water and non-dairy milk. Add the bouillon and stir until well combined. Add the diced potatoes, cover the pot, and bring to a boil.
6. Once boiling, remove the lid and turn down the heat. Let it simmer, uncovered, until the potatoes are fork-tender, about 10 minutes.
7. Add the kale and most of the cooked sausage back to the pot. Cook for another 5 minutes.
8. Serve the soup topped with extra black pepper, red pepper flakes, and any leftover sausage pieces. This soup is great with some crusty bread for dipping!

Prep Time And Nutrition Facts

This recipe takes about 10 minutes to prepare and 20 minutes to cook, making a total of 30 minutes. It serves 4 people and each serving has about 350 calories, with a good amount of protein and healthy fats.

How To Serve Vegan Tuscan Soup

Serve this delicious soup hot with some crusty bread on the side. You can also add a sprinkle of nutritional yeast on top for extra flavor and nutrition.

How To Store Vegan Tuscan Soup

You can store this soup in an airtight container in the fridge for up to 4 days. To freeze, place it in freezer-safe bags or containers and it will last for about 2-3 months. Just thaw and reheat when you’re ready to eat!

Tips To Make Vegan Tuscan Soup

• If you want a thicker soup, let it simmer longer without a lid.
• Add extra vegetables like carrots or celery for more flavor and nutrition.
• Use different types of beans to add protein if you don’t have sausage.

Health And Benefits Of This Recipe

This Vegan Tuscan Soup is a healthy choice because it is packed with nutritious ingredients. The Beyond Meat sausage provides protein, while the potatoes and kale offer vitamins and minerals. It’s balanced and low in fat, making it a great meal for anyone looking to eat healthier.

Variation (If Any)

You can make this soup gluten-free by using gluten-free flour and sausage alternatives. Also, add any seasonal vegetables you like, such as zucchini or bell peppers, for a twist!

FAQs

1. Can I use regular milk instead of non-dairy milk?
Yes, you can use regular milk if you do not need the recipe to be vegan.

2. What can I use instead of Beyond Meat sausage?
You can use any plant-based sausage or even skip it altogether and add more beans or lentils.

3. How spicy is this soup?
The spice level depends on how much red pepper flakes you add. You can adjust it to your taste!