Mediterranean Diet Toscana Soup

Dive into the warm, comforting flavors of the Mediterranean with this wholesome Toscana Soup, a recipe perfectly aligned with the principles of the Mediterranean diet. Brimming with nutrient-packed vegetables like kale, zucchini, and carrots, alongside hearty cannellini beans and russet potato, this soup is a filling yet light option for healthy eating. Seasoned with aromatic herbs like oregano and thyme, and finished with a zesty splash of fresh lemon juice, it delivers a delicious balance of savory and refreshing flavors. Ready in just 50 minutes and crafted with low-sodium ingredients, this one-pot wonder is a heart-healthy, plant-based meal ideal for busy weeknights. Serve it with a drizzle of extra virgin olive oil and a wedge of whole-grain bread for a complete, Mediterranean-inspired dining experience.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large soup pot or Dutch oven over medium heat.

Step 2

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.

Step 3

Peel and dice the potato, and chop the zucchini into small cubes. Stir them into the pot, cooking for 2-3 more minutes.

Step 4

Add the canned diced tomatoes (with juices), cannellini beans, and vegetable broth to the pot. Stir well to combine.

Step 5

Season the soup with dried oregano, thyme, crushed red pepper flakes, salt, and black pepper.

Step 6

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.

Step 7

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.

Step 8

Remove the pot from heat. Stir in the fresh parsley and lemon juice for a burst of freshness.

Step 9

Serve the Toscana soup hot with an optional drizzle of olive oil or a slice of whole-grain bread on the side.

Nutrition Facts

Serving size	(3239.7g)

Amount per serving	% Daily Value*
Calories	1306.6

Total Fat 33.3g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0.8g
Cholesterol 0mg	0%
Sodium 5837.6mg	0%
Total Carbohydrate 214.6g	0%
Dietary Fiber 44.5g	0%
Total Sugars 50.5g
Protein 42.6g	0%

Vitamin D 0IU	0%
Calcium 709.5mg	0%
Iron 17.9mg	0%
Potassium 6497.2mg	0%

*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.

Source of Calories

Fat: 22.6%

Protein: 12.8%

Carbs: 64.6%