Tuscan Veggie Detox Soup Recipe
This vibrant Tuscan Veggie Detox Soup is a celebration of fresh, wholesome ingredients designed to nourish your body and delight your palate. Bursting with aromatic vegetables, protein-rich cannellini beans, and bright lemon, this hearty yet light soup is the perfect way to reset and revitalize. It's a comforting bowl that proves healthy eating can be incredibly delicious and satisfying.
Prep Time
20 minutes
Cook Time
35 minutes
Total Time
55 minutes
Servings
6-8 servings
Keywords
Why This Recipe Delivers
- Packed with nutrient-dense vegetables and fiber-rich cannellini beans for a truly wholesome meal.
- Naturally vegan and gluten-free, catering to various dietary preferences without compromising on flavor.
- Light yet satisfying, it's perfect for a healthy reset or a comforting everyday dinner.
- Ready in under an hour, making it an ideal choice for busy weeknights.
- A vibrant blend of fresh flavors, brightened by a zesty lemon finish.
Ingredients
- 30 ml (2 tablespoons) extra virgin olive oil
- 1 medium onion (approx. 100g), finely diced
- 2 cloves garlic, minced
- 2 medium carrots (approx. 150g), peeled and diced into small cubes
- 2 medium leeks (approx. 200g), white and light green parts only, thoroughly washed and thinly sliced
- 2 cans (each 400g/14 ounces drained weight) cannellini beans, rinsed thoroughly and drained
- 960 ml (4 cups) high-quality vegetable broth
- 170g (6 ounces) mixed baby greens (such as spinach or kale), packed
- Juice of 1 fresh lemon (approx. 30 ml)
- Sea salt and freshly ground black pepper, to taste
Instructions
- In a large Dutch oven or heavy-bottomed soup pot, heat the extra virgin olive oil over medium heat. Add the finely diced onion and sauté gently for approximately 5-7 minutes, stirring occasionally, until the onion becomes translucent and softened, releasing its sweet aroma.
- Add the minced garlic, diced carrots, and thinly sliced leeks to the pot. Continue to sauté for another 5-7 minutes, stirring regularly, allowing the vegetables to soften slightly and their flavors to meld without browning. This gentle sautéing builds the foundational flavor of the soup.
- Stir in the rinsed and drained cannellini beans and pour in the vegetable broth. Bring the mixture to a rolling boil, then immediately reduce the heat to low, cover the pot, and let it simmer for 25 minutes. This simmering time allows the vegetables to become tender and the flavors to fully develop and deepen within the broth.
- Once the vegetables are tender, remove the pot from the heat. Carefully purée the soup using an immersion hand blender directly in the pot, blending until it reaches your desired consistency. For a smooth yet slightly chunky texture, purée about half to two-thirds of the soup. Alternatively, if you do not have an immersion blender, ladle half of the soup into a standard blender (ensure the lid is vented for steam release and blend in batches if necessary), then return it to the pot.
- With the soup still warm, add the packed mixed baby greens to the pot and stir gently until they are just wilted, which should take only 1-2 minutes. The residual heat of the soup is enough to cook them perfectly without overdoing it. Stir in the freshly squeezed lemon juice, which brightens the flavors and adds a vital tang.
- Taste the soup and adjust the seasoning with sea salt and freshly ground black pepper as needed. Serve immediately, garnished perhaps with a drizzle of olive oil or fresh herbs, for a truly nourishing and delicious meal.
Tools You’ll Need
- Large Dutch oven or heavy-bottomed soup pot
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Immersion hand blender (or standard blender)
- Stirring spoon
- Colander for rinsing beans
- Lemon juicer (optional)
Essential Success Tips
- Do not rush the sautéing of the initial vegetables; this step builds the foundational layers of flavor for the entire soup.
- Ensure you thoroughly rinse the cannellini beans to remove excess sodium and improve their texture.
- When pureeing, blend in batches if using a standard blender, and always leave the vent open to allow steam to escape safely.
- Add the baby greens and lemon juice at the very end, just before serving, to preserve their fresh flavor, vibrant color, and nutritional integrity.
- Taste and adjust seasoning meticulously before serving; a good pinch of salt and pepper can elevate all the vegetable flavors.
Professional Cooking Secrets
- To deepen the umami flavor without adding meat, consider adding a tablespoon of tomato paste when sautéing the carrots and leeks, cooking it for a minute before adding the broth.
- For an extra layer of complexity, roast the carrots and leeks slightly before adding them to the pot. This caramelization brings out their natural sweetness and adds depth.
- If you desire a creamier texture without dairy, you can purée about a quarter cup of cooked cashews (soaked and drained) with a small amount of broth before adding it to the soup after blending.
Notes
- Storage: Leftover soup can be stored in an airtight container in the refrigerator for up to 4-5 days. It also freezes beautifully for up to 3 months; thaw overnight in the fridge and reheat gently on the stovetop.
- Variations: Feel free to add other seasonal vegetables like zucchini, bell peppers, or green beans. A sprinkle of fresh herbs like rosemary or thyme added during simmering can also enhance the aroma.
- Serving Suggestion: Serve with a crusty piece of whole-grain bread or a side salad for a complete and satisfying meal.
Frequently Asked Questions
Can I make this soup ahead of time?
Absolutely! This soup tastes even better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator and gently reheat on the stovetop or in the microwave.
What if I don't have an immersion blender?
No problem! You can carefully ladle about half of the cooked soup into a standard blender. Be sure to blend in batches if your blender is small, and always leave a small opening in the lid (covered with a kitchen towel) to allow steam to escape and prevent pressure buildup. Blend until smooth, then return the blended portion to the pot with the unblended soup.
Can I use different types of beans?
Yes, while cannellini beans are traditional for their creamy texture, great northern beans or even chickpeas would make suitable substitutes, offering a slightly different but equally delicious profile.
Nutrition Facts (Per Serving)
Calories: 280, Protein: 15g, Fat: 8g, Carbs: 40g, Fiber: 12g, Sodium: 450mg (per serving, estimated for 6 servings).
Allergy Information
Naturally vegan and gluten-free. Contains no common allergens if prepared as directed. Always check labels on vegetable broth for hidden allergens if allergies are severe.
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