Zuppa Vegana: Italian Potato, Bean, and Kale Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
41%
Zuppa Vegana: Italian Potato, Bean, and Kale Soup
50 min.
6
233kcal

Suggestions


Welcome to a delightful culinary journey with our Zuppa Vegana, a heartwarming Italian Potato, Bean, and Kale Soup that is sure to please both your palate and your conscience. This vibrant, nourishing soup is not only vegetarian but also vegan, gluten-free, and dairy-free, making it a perfect choice for anyone looking to enjoy a wholesome meal without compromising on flavor.

Imagine a bowl brimming with tender potatoes, protein-packed pinto beans, and nutrient-rich kale, all simmered together in a fragrant vegetable broth infused with aromatic herbs like basil, oregano, and rosemary. Each spoonful offers a comforting warmth that is ideal for chilly evenings or as a satisfying starter for any gathering.

In just 50 minutes, you can create a dish that serves six, making it perfect for family dinners or meal prep for the week ahead. With only 233 calories per serving, this soup is a guilt-free indulgence that doesn’t skimp on taste. Plus, the optional addition of nutritional yeast adds a cheesy depth without any dairy, making it a favorite among plant-based eaters.

Whether you’re looking for a cozy snack, a hearty starter, or a fulfilling main course, our Zuppa Vegana is versatile enough to fit any occasion. So grab your Dutch oven and let’s get cooking—your taste buds will thank you!

Ingredients

  • cups vegetable stock (see note)
  • 30 ounce pinto beans drained canned
  • teaspoon basil dried
  • 0.5 teaspoon fennel seeds 
  • piece rosemary leaves dried fresh crushed (or)
  • cloves garlic minced
  • ounces kale chopped (stems removed)
  • tablespoon nutritional yeast 
  • cups onion chopped (1 large onion)
  • teaspoon oregano dried
  • pound potatoes cut into bite-sized pieces
  • 0.3 teaspoon pepper red to taste (or )

Equipment

  • blender
  • dutch oven

Directions

  1. Heat a large, non-stick soup pot or Dutch oven.
  2. Add the onions and a tablespoon or so of water and “steam fry” until the onions soften, about 4 minutes.
  3. Add the garlic and cook for another minute.
  4. Add the broth, potatoes, beans, and herbs (oregano through pepper flakes). Bring to a boil, reduce heat, cover, and simmer until potatoes are just tender, about 15 minutes.
  5. Add the kale, cover, and cook 5 – 10 minutes, until kale is tender but still bright green. OPTIONAL: For a creamier broth, remove about 1/2 cup of the potatoes and a little of the soup broth.
  6. Place them in the blender along with the non-dairy milk and nutritional yeast. Blend until smooth.
  7. Add blender contents to soup and stir well. Check seasonings, adding salt, pepper, and additional herbs to taste. Cook for a few minutes to heat through.
  8. Remove the rosemary stem before serving.

Nutrition Facts

Calories233kcal
Protein17.13%
Fat5.46%
Carbs77.41%

Properties

Glycemic Index
44.63
Glycemic Load
19.63
Inflammation Score
-10
Nutrition Score
23.487826015638%

Flavonoids

Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
9.36mg
Kaempferol
14.23mg
Myricetin
0.06mg
Quercetin
17.81mg

Nutrients percent of daily need

Calories:232.82kcal
11.64%
Fat:1.47g
2.27%
Saturated Fat:0.28g
1.73%
Carbohydrates:46.95g
15.65%
Net Carbohydrates:36g
13.09%
Sugar:7.24g
8.04%
Cholesterol:0mg
0%
Sodium:1657.19mg
72.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.39g
20.78%
Vitamin K:120.26µg
114.53%
Vitamin A:3539.08IU
70.78%
Vitamin C:47.33mg
57.37%
Manganese:0.92mg
45.95%
Fiber:10.95g
43.81%
Potassium:937.19mg
26.78%
Vitamin B6:0.48mg
23.98%
Phosphorus:211.27mg
21.13%
Magnesium:82.61mg
20.65%
Iron:3.69mg
20.52%
Folate:75.43µg
18.86%
Copper:0.36mg
18.24%
Calcium:177.25mg
17.73%
Vitamin B1:0.2mg
13.23%
Vitamin B2:0.17mg
9.9%
Zinc:1.28mg
8.54%
Vitamin B3:1.64mg
8.19%
Vitamin E:1.13mg
7.51%
Vitamin B5:0.53mg
5.32%
Selenium:1.21µg
1.73%