Zuppa Frantoiana (Bean and Vegetable Soup)

Zuppa Frantoiana is a wholesome Tuscan bean and vegetable soup that's perfect for cozy evenings. Packed with nutritious ingredients and a touch of Italian tradition, this soup is incredibly flavorful and super easy to make.

Zuppa Frantoiana translates as Frantoiana soup and is a traditional Tuscan recipe prepared with garden veggies that are harvested during the olive pressing period. Frantoio means olive press in Italian, hence the name.

It's a hearty and healthy bean and vegetable soup usually enjoyed with some fresh crusty bread and drizzled with extra virgin olive oil.

Since this is a seasonal soup, the ingredients are not set in stone, and you'll encounter lots of variants. You can basically make it with whatever's fresh in your local market.

I opted for potatoes, pumpkin, and cavolo nero, but leeks, zucchini, white cabbage, and fennel are all great options.

Why you'll love Zuppa Frantoiana

• Seasonal versatility - This soup adapts to a variety of fresh, seasonal vegetables.
• Super nutritious - Packed with healthy vegetables and beans for a wholesome meal.
• Italian simplicity - Showcases the elegance of Italian cooking with basic, flavorful ingredients.

Ingredients and substitutions

Olive oil - Try to use the besr quality extra-virgin olive oil for its rich, fruity flavor that really elevates this soup.

Onion, carrot, and celery - These classic ingredients create a flavorful base, or 'soffrito,' as they call it in Italian, for the soup. I like to chop them finely so they cook quicker.

Garlic - Nothing beats the aroma of fresh garlic, but if you're short on time, pre-minced garlic can work in a pinch.

Fresh rosemary - Rosemary adds a wonderful, herby depth. If it's not handy, dried rosemary is fine (just use a bit less), or try thyme for a different flavor.

Borlotti beans - These beans are perfect for their creamy texture, but feel free to swap in other white beans like cannellini beans or Great Northern beans for a similar effect.

I like this soup to be a bit creamy, so I blend one of the cans of beans with a bit of veggie stock and add it at the end. It's just like a super-healthy, protein-packed plant-based cream.

Potatoes - Stick to starchy potatoes like Yukon Gold or Russet as they're great for thickening the soup.

Pumpkin - I love adding pumpkin to this soup because they're hearty and bring just the right amount of sweetness.

Vegetable stock - While homemade is ideal, store-bought veggie stock is totally fine.

Tuscan black kale (cavolo nero) - This kale adds a lovely, earthy green touch. Can't find it, or not a fan? Other kale varieties, Swiss chard or spinach are all great substitutes.

How to make this Italian vegetable and bean soup

In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and cook for 4-5 minutes or until they soften.

Stir in the minced garlic and rosemary and cook for another minute until fragrant.

Add the diced potatoes, pumpkin, and half of the cannellini beans to the pot.

Pour in the vegetable stock and bring the soup to a boil. Then, reduce the heat to a simmer and let it cook for 20-25 minutes or until the potatoes and pumpkin are tender.

While the soup simmers, blend the remaining cannellini beans into a thick paste. This will be used to thicken the soup.

Stir in the blended cannellini beans and Tuscan black kale. Continue to simmer the soup for an additional 5-10 minutes or until the kale is wilted and the soup reaches your desired consistency.

Season the soup with salt and freshly ground black pepper to taste.

Ladle into bowls, optionally drizzle with a bit of olive oil, and serve hot with your favorite crusty bread.

Leftovers and storage

• Place any leftover soup in an airtight container and refrigerate. It will stay fresh for up to 3-4 days.
• Reheat the soup on the stove over medium heat until it's thoroughly warmed. If it's too thick, add a little water or stock to thin it out.
• Allow the soup to cool completely before transferring it to freezer-safe containers or bags. It can be frozen for up to 2-3 months. Thaw in the refrigerator overnight before reheating.

Recipe notes and tips

• Take your time sautéing the onion, carrot, and celery. A slow, gentle cook helps them release their flavors without browning too much.
• Feel free to add other vegetables like zucchini, bell peppers, or mushrooms for extra nutrition and flavor diversity.
• Serve with your favorite crusty bread for dipping and sopping up the delicious broth.

If you liked this zuppa frantoiana recipe, you might also like some of my other easy vegan soups:

• Italian Lentil Soup
• Vegan Avgolemono Soup (Greek Lemon Orzo Soup)
• Potato Kale Soup
• Vegan Lasagna Soup
• Easy Three Bean Soup

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