Zuppa Toscana – Low Calorie, Gluten Free, Vegan!

Prior to going vegan and gluten-free, I loved ordering Olive Garden’s all-you-can-eat soup and salad, and the Zuppa Toscana soup was my favorite! As the weather has gotten colder, I’ve really missed the warm, creamy soup, so I made my own vegan and gluten-free version! I hope you enjoy it if you try it!

What is special about this recipe?

Not only is this recipe vegan and gluten free, it’s low in calories and high in protein too! If you’re trying to lose weight, this huge portion of Zuppa Toscana is sure to fill you up, even though it only has 221 calories and 21.7 grams of protein per serving!

This Zuppa Toscana recipe checks all of the boxes and is a great recipe for meal prep! I make this recipe on Sundays and have lunches for my partner and myself until Thursday!

As an Amazon Affiliate, I earn from qualifying purchases.

What in the world is TVP and where can I get it?

TVP stands for Textured Vegetable Protein, which is a soy-based product that has a similar texture to ground meat. Like its name says, it helps pack in the protein! You can find TVP at any health food store, on Amazon, and even at some large grocery stores, like WinCo! If you like cooking with TVP, check out my TVP chili recipe!

Print Recipe

soup

Zuppa Toscana – Low Calorie, Gluten Free, Vegan!

Author: Carolina Maria Recipe Keys: S soup

Prep Time 10 mins Cook Time 20 mins Total Time 30 mins

Servings: 6

Dietary:

D dairy free V vegan V vegetarian

Ingredients

Servings

• 2 cup texture vegetable protein (TVP)
• 2 cup water
• 1 tbsp oil
• 1 onion, diced
• 4-5 clove garlic, minced
• 3-4 cup potatoes, peeled and cut into chunks
• 4-6 cup vegetable broth
• 1 tsp oregano
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp parsley flakes
• ¹⁄₂ tsp cumin
• 1 tsp crushed red pepper
• 2 tsp Tony Chachere's Creole Seasoning (optional)
• salt and pepper to taste
• 1-2 cup coconut milk or cream
• 3-4 cup kale, chopped
• nutritional yeast, to taste (optional)

Instructions

1. Rehydrate textured vegetable protein (TVP) by mixing in 2 cups of water. Set aside.

2. Dice onion, mince garlic, peel and cut potatoes, and chop kale.

3. Turn Instant Pot on sauté mode and add oil. Once heated, add in onion.

4. While onion is cooking, flavor your TVP with oregano, Italian seasoning, paprika, cumin, chili flakes, and 1 teaspoon of Tony's Creole Seasoning, if using. Mix well.

5. When onion is translucent, add garlic and cook until fragrant (about 40-60 seconds).

6. Add TVP to Instant Pot and sauté until some of the moisture has cooked out.

7. Add peeled and cut potatoes and 4-6 cups vegetable broth.

8. Mix well, season with salt and pepper.

9. Set Instant Pot to pressure cook for 10 minutes.

10. When Instant Pot has finished pressure cooking, vent the steam.

11. Add coconut milk to Instant Pot and mix well.

12. Add kale one cup at a time.

13. If using nutritional yeast, add it in now to taste.

14. Serve while hot and enjoy!

Nutrition Facts

Servings 6

---

Amount Per Serving

Calories 221kcal

% Daily Value *

Total Fat 4.1g7%

Total Carbohydrate 30.8g11%

Protein 21.7g44%

---

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: soup, zuppa toscana, vegan