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Parsnip & Kale Tuscan Soup

Sonnet Lauberth
November 9, 2013
Sonnet Lauberth
Written by
November 9, 2013

Have you ever eaten at the Olive Garden?

When I was younger, it was one of my favorite places to eat. And, when pasta didn’t sound good (which I will admit, was rare) I found my way to their Zuppa Toscana soup. This creamy, comforting dish was one of my favorites, especially when paired with their amazing breadsticks.

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Of course, now that I'm much older and wiser, I've cleaned up my diet and wouldn't usually find myself eating at an Italian restaurant, but that doesn't mean I have to miss out on one of my favorite soups!

This version replaces the potatoes with parsnips and swaps heavy cream with a little coconut milk, but the flavor is just as good as the original! It's perfect for those who follow a gluten-free, dairy-free, and/or paleo diet, or anyone looking for a healthy soup in fall and winter. And, it's also the perfect vegetarian and vegan entree! Simply use veggie sausage or substitute chickpeas for a hearty source of plant-based protein!

Parsnip Kale Toscana Soup

Serves 4

Prep time: 5 minutes

Cooking time: 35 minutes


  • 1 tablespoon coconut oil
  • 1 pound organic sausage, crumbled (or use veggie sausage or chickpeas)
  • 1 medium yellow onion, chopped
  • 3 medium parsnips, thinly-sliced (about 3 heaping cups)
  • 3 garlic cloves, minced
  • ½ teaspoon red pepper flakes
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 5 cups vegetable or chicken stock
  • ½ cup full-fat canned coconut milk
  • 1 bunch kale, washed and torn into bite-sized pieces
  • Sea salt and freshly-ground black pepperto taste


Add oil to a pot over low-medium heat.

Add sausage and cook until browned, about five minutes. Add onions and sauté for an additional five minutes, until translucent.

Add parsnips, garlic, red pepper flakes, basil, oregano, and stock. Bring to a boil, then lower heat and cover, simmering for 15 minutes, or until parsnips are tender.

Add coconut milk and kale and continue to simmer, covered, for 5 to 10 minutes, until kale is just-tender.

Add sea salt and freshly-ground black pepper to taste. Serve hot.

Like this recipe? Check out other (healthy!) comfort food recipes in Sonnet's brand new eCookbook, The Seasonal Comfort Food Cookbook.

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Sonnet Lauberth
Sonnet Lauberth

Sonnet Lauberth is a certified holistic health coach, food blogger, and writer on a mission to help people create fresh food that nourishes their body and tastes good! She is also the author of The Seasonal Comfort Food Cookbook, featuring over 55 healthy grain-free, gluten-free, and dairy-free recipes for fall and winter. Visit her blog In Sonnet's Kitchen, for seasonal recipes, DIY beauty remedies, and tips on healthy, happy living.