Vegan Zuppa Toscana with Purple Sweet Potato Leaves and Crispy Tofu

 

Nourishing Longevity: Vegan Zuppa Toscana with Purple Sweet Potato Leaves and  Crispy Tofu

After a fast, the body is in a state of renewal, ready to absorb nutrient-dense foods that support healing and longevity. This Vegan Zuppa Toscana is a perfect post-fast meal—hearty yet light, packed with fiber, plant-based protein, and rich in healing phytonutrients from purple sweet potato leaves, legumes, and aromatic herbs.

Whether you're looking for a comforting soup to restore energy or simply craving something deeply nourishing, this dish offers the warmth of a traditional Italian classic, but with plant-powered longevity benefits.

Why This Recipe is Perfect After a Fast

A fast initiates cellular rejuvenation, and breaking it with hydrating, anti-inflammatory ingredients ensures the body continues to thrive. This soup offers:

 ✅ Protein-rich legumes & tofu to gently rebuild energy and support muscle repair
✅ Healing leafy greens like purple sweet potato leaves for antioxidants & minerals
✅ Gut-friendly fiber from potatoes and carrots to aid digestion
✅ Heart-healthy fats from coconut milk and olive oil for sustained nourishment

Purple sweet potato leaves, in particular, are a longevity powerhouse—they support blood sugar balance, gut health, and immune function, making them a brilliant addition to post-fast meals.

How to Make It

Ingredients:

For the Zuppa / Soup:

• 1 tbsp olive oil

• 1 small onion, diced

• 3 cloves garlic, minced

• 2 medium potatoes, diced (Yukon Gold or Russet)

• 2 medium carrots, diced

• 4 cups vegetable broth

• 1 cup unsweetened plant-based milk (we used coconut)

• 1 cup cooked lentils, small white beans, or chickpeas

• 1 tsp dried Italian herb seasoning

• ½ tsp smoked paprika

• ½ tsp red pepper flakes (optional)

• 2 cups chopped leafy greens from your kitchen garden or organic market (we used garden fresh purple sweet potato leaves) 

• Salt & pepper to taste

For the Crispy Toscana Tofu:

• 1 block firm tofu, pressed & cubed

• 1-2 tbsp olive oil

• 2 tbsp wheat flour, spelt, or rice flour

• 1 tsp nutritional yeast

• ½ tsp garlic powder

• ½ tsp smoked paprika

• ¼ tsp ground fennel

• ¼ tsp red pepper flakes

• Salt and pepper to taste

Directions:

1. Prepare the Crispy Toscana Tofu:

1. Preheat oven to 400°F (200°C) or Airfryer to 375°F 

2. Toss cubed tofu with nutritional yeast and seasonings. Then sprinkle with flour to evenly coat.  Drizzle oil over the seasoned and floured tofu.

3. Spread on a baking sheet and bake for 15-20 minutes, flipping halfway through, until golden and crispy. (Airfryers differ in cooking time, so you may need to adjust your cooking time)

2. Make the Zuppa /Soup:

1. Heat olive oil in a large pot over medium heat.

2. Sauté onion and garlic until fragrant, about 3 minutes.

3. Add potatoes, carrots, vegetable broth, oregano, smoked paprika, and red pepper flakes. Bring to a boil, then reduce heat and simmer for 15 minutes, until potatoes are tender. (For extra creaminess, remove some of the carrot and potato, blend them until smooth, and return them to the pot.)

4. Stir in plant-based milk, 1 cup cooked lentils, and chopped leafy greens, cooking for another 5 minutes until greens are wilted.

5. Season with salt & pepper to taste.

3. Assemble & Serve:

• Ladle soup into bowls and top with crispy tofu.

• Garnish with extra red pepper flakes or fresh herbs if desired.

• Serve with whole wheat sourdough bread for a complete meal!

Longevity in Every Spoonful

This Vegan Zuppa Toscana honors the wisdom of nourishing, whole foods, ensuring every bite is both comforting and restorative. Whether enjoyed post-fast or simply when seeking a hearty plant-based meal, this bowl is a celebration of flavor, wellness, and intentional eating.

Let's Geaux- Eat More Plants & Veg Out Daily!

The Veg Out Daily Team and Ayurban Wellness