Mediterranean Diet Toscana Soup
Experience the wholesome flavors of the Mediterranean with this nutrient-packed Mediterranean Diet Toscana Soup. Bursting with vibrant vegetables like kale, zucchini, and carrots, along with hearty cannellini beans and russet potatoes, this soup is both satisfying and nourishing. Infused with aromatic dried herbs, a hint of red pepper flakes, and finished with a splash of lemon juice and fresh parsley, every spoonful is a delightful balance of freshness and comfort. Perfect for a healthy weeknight meal, this one-pot wonder comes together in just 50 minutes and is rich in fiber, vitamins, and bold Mediterranean flavors. Serve it hot with crusty whole-grain bread for a cozy, nutritious dinner that aligns beautifully with a Mediterranean lifestyle!
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 medium Yellow onion
- 3 cloves Garlic cloves
- 2 stalks Celery stalks
- 2 medium Carrots
- 1 large Russet potato
- 1 medium Zucchini
- 14.5 ounces Canned diced tomatoes (low sodium)
- 15 ounces Canned cannellini beans (low sodium, drained and rinsed)
- 6 cups Low-sodium vegetable broth
- 3 cups Kale
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 0.5 teaspoon Crushed red pepper flakes
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 2 tablespoons Fresh parsley
- 1 tablespoon Lemon juice
Instructions
Heat the olive oil in a large soup pot or Dutch oven over medium heat.
Dice the onion, mince the garlic, and chop the celery and carrots. Add them to the pot and sauté for 5-7 minutes until softened and fragrant.
Peel and dice the potato, and chop the zucchini into small cubes. Stir them into the pot, cooking for 2-3 more minutes.
Add the canned diced tomatoes (with juices), cannellini beans, and vegetable broth to the pot. Stir well to combine.
Season the soup with dried oregano, thyme, crushed red pepper flakes, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and cook for 20 minutes, or until the potato is fork-tender.
Chop the kale into bite-sized pieces, removing any tough stems. Stir it into the soup and cook for an additional 5 minutes until wilted.
Remove the pot from heat. Stir in the fresh parsley and lemon juice for a burst of freshness.
Serve the Toscana soup hot with an optional drizzle of olive oil or a slice of whole-grain bread on the side.
Nutrition Facts
Calories |
1307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5838 mg | 254% | |
| Total Carbohydrate | 214.6 g | 78% | |
| Dietary Fiber | 44.5 g | 159% | |
| Total Sugars | 50.5 g | ||
| Protein | 42.6 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 710 mg | 55% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 6497 mg | 138% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
