Tuscan Vegetable Soup by Nutritionist Katie Suholeyster

Tuscan Vegetable Soup


This cosy soup is hearty, full of flavour and contains simple-yet-nutritious ingredients, perfect for the colder weather and for meal prep!


The great thing about this recipe that it's versatile, it takes less than 30min to make and is perfect for a weeknight dinner. You can also make more and store it in the freezer up to 3 months.


This beautiful soup is a delicious, nourishing meal is vegetarian and packed with iron. The beans and kale are great sources of iron and the vitamin C from lemon and tomatoes help the absorption of it.

INGREDIENTS

Serves 3-4 2 tablespoons olive oil 1 onion - large and diced 3 cloves/garlics - peeled and chopped 1 onion or fennel - small onion, diced 2 carrots - large and diced 2 tomatoes 1 tbsp. fresh rosemary (fresh is best, if not available, dried) ½ tsp. fresh sage leaves (¼ tsp. dried) 1 zucchini - diced 750 ml vegetable stock Sea salt and freshly ground black pepper to taste 850 g cannellini beans (2 cups) drained and rinsed 100 g spinach 1 lemon 2 tablespoons olive oil 50g Parmesan cheese - grated for serving (to taste) 1. In a large saucepan, heat the olive oil over low heat and add the onion, garlic, fennel, carrots, ripe tomatoes, rosemary and sage. 2. Braise over low heat under a lid for 10 minutes. 3. Add zucchini, broth, cannellini beans and seasonings. Cook over low heat for 10-15 minutes until vegetables are soft. 4. Turn off heat, add kale or spinach and leave for 5 minutes to wilt. 5. Add the zest of one lemon and the juice of half a lemon. Drizzle with olive oil and serve with Parmesan