Fennel seeds, herbs, and red pepper flakes give this healthy, vegan Zuppa Toscana a sausage-like flavor without all the fat and cholesterol. Blending in some non-dairy milk and nutritional yeast at the end adds a slight creaminess and “cheesy” flavor, but it’s not essential because this simple soup is naturally flavorful without it.
Heat a large, non-stick soup pot or Dutch oven. Add the onions and a tablespoon or so of water and “steam fry” until the onions soften, about 4 minutes. Add the garlic and cook for another minute.
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.
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. Place them in the blender along with the non-dairy milk and nutritional yeast. Blend until smooth. 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. Remove the rosemary stem before serving.
Notes
Much of the flavor of the soup depends on the broth that you use, so use one that you like. Be aware that broth and bouillon can be very high in sodium. Most of the sodium in this recipe comes from the broth and the beans. In analyzing the nutrition, I used 6 teaspoons of Better Than Bouillon No Chicken, which is fairly high in sodium, and pinto beans cooked without salt. The broth accounts for 680 mg of the sodium listed.Without milk and nutritional yeast: 193 calories and less than 1g total fat.Each bowl, with all optional ingredients, is 2 points on Weight Watchers Freestyle program.