What Makes This Soup Tuscan?
A traditional Tuscan flavor profile is more peppery than the flavors you find in a jar of dried Italian Seasoning. Tuscan flavors usually include herbs such as rosemary, basil, and thyme, as well as aromatics like onion, garlic, red pepper flakes, and cracked black pepper - all of which are used in this delicious soup. Citrus fruits, particularly lemon, play a large part in Tuscan cooking, as do kale, lentils, olive oil, and tomatoes so those all come together here to give this soup body.
For this Tuscan Lentil Soup recipe, I use a variety of herbs and spices but don't be intimidated by the seemingly-long list! These are common dried spices that most of us always have on hand. If you see something you don't have, simply leave it out. There are enough other flavors that you are unlikely to miss one or two.
EQUIPMENT + INGREDIENTS
To make this soup, you will need a soup pot or Dutch oven as well as a sharp knife for prepping your ingredients, and a hand-held citrus juicer for juicing the lemon.
For full ingredient quantities, please see the recipe card at the bottom of the post. This is just an overview.
For this soup we will use the following ingredients:
- Olive oil - A traditional Mediterranean ingredient for sautéing the vegetables. Use vegetable broth or water if you prefer to keep the soup oil-free.
- Yellow onion, celery, carrots - Traditional soup flavor base. Generally, the quantity of celery plus carrots will equal the quantity of onion used.
- Russet potato - Peeled and quartered. This traditional ingredient adds to the heartiness of the soup, and the starches that cook off the potato help to thicken the broth. Russet potatoes are the poster child of the potato world, with starchy white flesh and brown skin.
- Garlic & herbs - This is the magic! We will use fresh garlic, plus dried herbs. The dried herbs are basil, oregano, rosemary, thyme, and fennel. Fennel is a traditional sausage flavoring and is sharp and aromatic. Many lentil soups, like the classic Zuppa Toscana, use sausage. We are mimicking that flavor profile here by using fennel as one of our seasoning. You can use ground fennel or whole fennel seeds, either will give you the flavor we are looking for.
- Salt & peppers - We round out our spices with salt, black pepper, and dried red pepper flakes. The use of pepper is what differentiates our spice profile from a more general Italian seasoning blend. You may substitute the salt with your favorite salt-free seasoning blend if preferred.
- Dried lentils - Green or brown lentils... our protein and fiber powerhouses!
- Canned tomatoes - I highly recommend fire roasted diced tomatoes for this recipe. Do not drain them, we want all the yummy juices.
- Vegetable broth - to make the soup, well, SOUP! It can be homemade or purchased.
- Tuscan kale - also called Lacinato kale, Dinosaur kale or black kale. This is the flat-leaf variety. Remove the thick center stems and chop the kale into thin-ish ribbons.
- Lemon - our final touch. The lemon helps to balance out the herby flavors and gives a beautiful citrusy undertone, which is an excellent complement to the tomatoes.
See recipe card for specific quantities and instructions.
How to Make Tuscan Lentil Soup with Potatoes
Here's a quick overview of the steps needed to make this Tuscan Lentil Soup. Detailed quantities and instructions are in the recipe card.
Measure out all of your dry spices (into a single little bowl is fine) and set them aside. Chop and measure your veggies before starting. Setting up like this, called Mise en Place in the cooking world, will help you move through the cooking process smoother.
That's it - your lentil soup is done! It is thick and hearty and pairs incredibly well with warm, crusty, Italian bread, or grilled cheeze. Or top with a sprinkle of your favorite Parmesan-style cheese or a big dollop of this luxurious Homemade Vegan Almond Ricotta. Mmmm!
Like most soups, stews, and chilis, this one tastes even better the next day so don't be afraid to make it ahead of time. It reheats beautifully and makes an excellent meal prep item for busy workday lunches or a quick, heat-and-eat dinner to have on hand for hectic weeknights.
Substitutions
This recipe is naturally vegan, gluten-free, dairy-free, soy-free, and nut-free.
- Kale - If you can't get your hands on kale, use another leafy green like spinach, thinly sliced green cabbage, or arugula. Arugula will add a peppery bite while cabbage or spinach are both mild in flavor.
- Russet potatoes - Substitute Yukon gold or sweet potatoes
- Salt - Can be left out or replaced with your preferred salt-free blend
Variations
- Less spicy - leave out the red pepper flakes
- Level up - Add 2 cups crumbled or chopped Italian (veggie) sausage to your pan with the onions for additional flavor and texture.
- Garnishes - This Tuscan lentil and potato soup is a perfect accompaniment to Homemade Vegan Almond Ricotta. You can drop a scoop of the ricotta into the soup for serving, or use the ricotta to top crusty bread for enjoying alongside soup.
Storage
This soup will keep in the refrigerator for 7-9 days in a tightly sealed container, or can be frozen for up to 3-4 months.
Top Tip
The blend of herbs and spices combined with the lemon juice really make this soup shine. I highly recommend making it as written - we truly can't get enough of it!
More Recipes
Love the ease of one-pot cooking? You'll definitely want to give this One Pot Vegan Chili Macaroni a try! The pasta cooks in the same pot as everything else so there is no need to boil it separately. It's so easy and a real crowd-pleaser.
If soup is what you're after, check out this vegan, gluten free, oil free Smoky Black-Eyed Pea Soup. With it's lightly spicy and smoky flavor, it's sure to please!
Tuscan Lentil Soup with Potatoes (GF, Vegan)
Equipment
- 1 Dutch oven or Soup Pot
- 1 manual citrus juicer/squeezer
Ingredients
Dry Herb & Spice Mixture - Measure these out into a small bowl ahead of time.
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1./2 teaspoon dried rosemary, chopped or crushed to release the oils
- ½ teaspoon dried thyme
- ¼ teaspoon red pepper flakes use ½ teaspoon for a spicier soup
- ¼ teaspoon ground fennel or use a scant ½ teaspoon fennel seed, chopped or crushed to release the oils
- ¼ teaspoon ground black pepper
All Other Ingredients
- 1 tablespoon extra virgin olive oil (or use broth if oil-free)
- 1 medium yellow onion, diced about 1.5 cups / 160g
- 3 medium carrots, chopped about 1.25 cups / 180g
- 2 ribs celery, chopped about 0.5 cups / 65g
- 1 large russet potato, peeled and cut into ½" cubes about 2 cups / 280g
- 4 cloves garlic, peeled and finely chopped about 2 tsp
- 6 cups low sodium vegetable broth
- 1-½ cups dried brown or green lentils
- 1 can (14.5 oz) fire roasted diced tomatoes, undrained 411g
- 1 bunch Tuscan kale, destemmed and chopped into ribbons also called Dinosaur kale, Black kale, or Cavolo Nero
- 1 lemon juiced
Garnishes
- Fresh chopped parsley
- Vegan parmesan cheese
Instructions
- Make the dry herb & spice mixture. Measure all the dry herbs and spices into a small prep bowl and set aside.1 teaspoon dried basil, 1 teaspoon dried oregano, 1 teaspoon salt, 1./2 teaspoon dried rosemary, chopped or crushed to release the oils, ½ teaspoon dried thyme, ¼ teaspoon red pepper flakes, ¼ teaspoon ground fennel, ¼ teaspoon ground black pepper
- Heat the olive oil in a Dutch oven or soup pot over medium heat. Add the onion, carrots, celery, and potato and saute for 6-8 minutes, stirring occasionally, until the onions turn translucent.1 tablespoon extra virgin olive oil, 1 medium yellow onion, diced, 3 medium carrots, chopped, 2 ribs celery, chopped, 1 large russet potato, peeled and cut into ½" cubes
- Add the garlic and the entire dry herb & spice mixture you made earlier. Stir into the vegetables and cook 1 minute longer to warm the spices and release their flavors.4 cloves garlic, peeled and finely chopped
- Add the vegetable broth, lentils, and tomatoes with their juices to the pot. Stir to combine.6 cups low sodium vegetable broth, 1-½ cups dried brown or green lentils, 1 can (14.5 oz) fire roasted diced tomatoes, undrained
- Bring to a simmer over medium heat. Once simmering, reduce heat to low and cover. Cook for 30-35 minutes, removing the lid to stir occasionally until the lentils and vegetables are tender.
- Remove from heat. Stir in the kale. Juice the lemon directly into the pot. Cover with the lid and let it sit for 5 minutes for the kale to wilt.1 bunch Tuscan kale, destemmed and chopped into ribbons, 1 lemon
- Serve with warm crusty bread, and top with fresh chopped parsley and vegan parmesan cheese if desired.Fresh chopped parsley, Vegan parmesan cheese
Notes
- Kale - If you can't get your hands on kale, use another leafy green like spinach, thinly sliced green cabbage, or arugula. Arugula will add a peppery bite while cabbage or spinach are both mild in flavor.
- For less spicy - leave out the red pepper flakes. For more heat, add an extra ¼ tsp.
Nutrition
More Recipes To Explore
Try this One Pot Vegan Chili Macaroni for a stand-out weeknight meal that reheats beautifully and makes a great packed lunch.
Looking for a crowd-pleasing appetizer to serve? My Chocolate Dessert Hummus Recipe is very popular with kids and adults and always disappears quickly.
Need breakfast on the go? This Vegan Chocolate Chip Pumpkin Bread captures all the warming flavors of fall and travels well.
CURIOUS ABOUT WHOLE FOODS, PLANT BASED (WFPB) EATING?
I explain it in detail here What to Eat on a Whole Foods, Plant Based (WFPB) Diet.
Heidi
Yes to all of this. I froze some and kept some out for lunches since it's just me. I left the skin on my potatoes since I'm lazy, lol. It's really good!