Zuppa Toscana

fall meal fall produce fall soup healthy plant based tofu vegan Oct 16, 2023

Zuppa Toscana 
Serves 4 • Total Time: 50 minutes • FODMAP rating: high

Healthy, plant-based version of a Tuscan soup, which typically features heavy cream and sausage. This soup uses some coconut milk, potatoes, white beans, kale, and homemade tofu sausage instead which offers fiber, protein and so many essential vitamins and minerals.


Tofu Sausage
1 block extra-firm or super-firm tofu
3 tablespoons soy sauce, coconut aminos or tamari
1 tablespoon maple syrup
1 teaspoon fennel seeds
2 teaspoon smoked paprika
1 teaspoon liquid smoke
1 teaspoon oregano
shake of cayenne pepper

1 large onion, diced
3 cloves garlic, minced
1 tablespoon Italian seasoning
1 pinch of red pepper flakes
6 cups vegetable broth
2 ½ lbs or 4-5 large russet potatoes, peeled and chopped into 1-inch pieces
¾ cup canned coconut milk or ½ cup cashews blended into 1 cup water
1 (15 oz) can white beans, rinsed and drained
6 cups curly kale, chopped


Tofu Sausage
1.Start by making the tofu sausage. Press the tofu for as long as possible, either in a tofu press or wrapped in a clean kitchen towel and placed under a heavy pan. Ideally, at least 10 minutes. If using super-firm tofu then pressing is not needed.
2.Mix the remaining sausage ingredients together (soy sauce, fennel, smoked paprika, liquid smoke, maple syrup, oregano and cayenne pepper). Then crumble the tofu in and toss to coat well. Spread on a baking sheet and bake at 350℉ for 30 minutes, or air-fry for 15 minutes at 370℉, shaking basket occasionally.

1.Sauté the onion in a splash of water in a large soup pot until translucent. 
2.Add the garlic, Italian seasoning and red pepper flakes, and cook for one more minute. 
3.Add potatoes and vegetable broth and cook until potatoes are tender or for about 20 minutes.
4.Add coconut milk, white beans, and kale, and simmer for a few more minutes until kale is bright green and tender. 
5.Add tofu sausage and salt, pepper, and red pepper flakes to taste, then serve.


*Don’t forget to preload on vegetables before you eat!

*Make ahead: Tofu sausage can be mixed and refrigerated prior to air frying or baking it.

*FODMAP Swaps: Cut back on vegetable broth, Italian seasoning, onion and garlic to under 1 teaspoon or use adequate substitutions (see introduction to meal guide); keep bean servings to under ¼ cup and increase as tolerated; fennel seeds can counteract any potential side effects from high FODMAPs, consider adding a bit more to counter any sensitivities

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