Here’s a simple recipe for a Tuscan-inspired Farmhouse Soup using fresh vegetables, chicken and spices. It’s the perfect soup for chilly nights or all year long. Topped with Parmesan cheese for extra creaminess. This hearty, flavorful soup combines rustic ingredients with Italian flair.
Ingredients
1 lb boneless, skinless chicken breast or thighs, diced (a roasted chicken would be good too)
2 cups butternut squash, roasted and cubed (1 medium squash)
3 medium carrots, sliced
3 medium zucchini, sliced
1/4 cup sundried tomatoes (packed in oil – optional), drained and chopped
1/2 cup grated Parmesan cheese (plus a small section of the rind and extra for garnish)
1 medium onion, diced
3 cloves garlic, minced
6 cups chicken broth
1 can (15 oz) cannellini beans, drained and rinsed (optional, for Tuscan authenticity)
1 cup kale or spinach, chopped (optional, for greens)
3 tbsp dried Italian seasoning (or a mix of oregano, rosemary, marjoram, thyme, and basil)
2 tbsp olive oil
Salt and pepper, to taste
1/2 tsp red pepper flakes (optional, for a slight kick)
Fresh parsley or basil, chopped (for garnish, optional)
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Directions
1. Prep Ingredients: Dice chicken, slice carrots and zucchini, chop sundried tomatoes, and mince garlic and onion.
2. Roast the Butternut Squash: Meanwhile, cut your butternut squash in half (longwise). Lightly coat the inside with olive oil and salt & pepper. Place upside down on a parchment lined baking sheet. Bake in the oven for 1 hour at 350º . Set aside to cool when finished baking.
3. Cook Chicken: Heat olive oil in a large pot over medium heat. Add diced chicken and season with 1/2 of the Italian seasoning. Cook until browned and cooked through, about 5-8 minutes. Remove chicken and set aside.
4. Sauté Aromatics: In the same pot, add onion and garlic. Sauté until softened and fragrant, about 3-4 minutes.
5. Add Vegetables: Add carrots and zuchinni. Cook for 5 minutes, stirring occasionally, to soften slightly.
6. Simmer Soup: Pour in chicken broth, remaining seasoning and add sundried tomatoes. Bring to a boil, then reduce to a simmer. Add the cheese rind at this point to the pot. Cover and cook for 30 minutes, or until carrots are tender.
Let’s Finish Up
7. Add Butternut Squash and Beans: Stir in the cooled butternut squash (either small scoops or cut into cubes) and cannellini beans (if using). Simmer for another 5-7 minutes.
8. Finish with Chicken and Greens: Return cooked chicken to the pot. If using kale or spinach, add it now and cook until wilted, about 2-3 minutes. Stir in grated Parmesan cheese (optional) until melted and incorporated.
9. Season and Serve: Taste and adjust seasoning with salt, pepper, and red pepper flakes (if using). Ladle into bowls, garnish with extra Parmesan and fresh parsley or basil, if desired.
TIPS
Make it Creamy: For a creamier texture, blend a portion of the soup with an emulsion blender (before adding zucchini) and return it to the pot. You can also add 1/2 cup of heavy cream (5 minutes before serving) for extra creaminess.
Storage: Store leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 2-3 months.
Substitutions: Swap chicken for Italian sausage or use vegetable broth for a lighter version. Omit beans or greens if preferred. Add a box of pasta for more deliciousness.
Why You’ll Love This Tuscan Farmhouse Soup
This is the perfect soup for when it’s chilly outside and it’s even light enough for a Spring or Summer meal.
1. Rich, Comforting Flavors: The combination of tender chicken, sweet butternut squash, earthy carrots, and zucchini creates a hearty, satisfying base. Sundried tomatoes add a tangy, depth, while Parmesan cheese brings a creamy, nutty richness that ties it all together.
2. Tuscan-Inspired Charm: The Italian seasoning and optional cannellini beans or kale evoke rustic Tuscan cuisine, making it feel like a warm, countryside meal that’s both cozy and sophisticated.
3. Nutritious and Balanced: Packed with vegetables, lean protein, and optional greens, it’s a wholesome one-pot meal that’s as healthy as it is delicious.
4. Customizable: You can tweak the spice level with red pepper flakes, make it creamy by blending, or adjust ingredients to your taste, ensuring it suits your preferences perfectly.
5. Perfect for Any Season: The soup is warming for chilly days but light enough with fresh veggies to enjoy year-round.
6. Easy to Love: Its vibrant colors, aromatic broth, and cheesy finish make every spoonful a delight, especially with a sprinkle of extra Parmesan or a side of crusty bread.
What Pairs Well With Tuscan Farmhouse Soup?
I love making adult grilled cheeses with this soup. What’s an adult grilled cheese? Well, it’s heaven in your mouth haha. Take 2 slices of fresh made whole wheat bread or sourdough bread. Top one slice of the bread with a variety of cheese. I like to use whatever I have on hand but normally it’s sharp white cheddar, Gouda, Fontina and/or yellow cheddar. Then, you can place cooked bacon on top of the cheese.
Grab your iron skillet. Butter the pan with 1 tbsp. Place the heaviest part of the one slice in the skillet. Place the empty slice on top of the cheese/bacon slice. Butter the top slice. Cook on medium-low heat. Keep filling, making sure your grilled cheese doesn’t burn.
Once all the cheese is melted and the bread is lightly toasted, set it on a plate. Pull the top part off. This is the slice of bread that didn’t have the cheese/bacon on it. Spread some mayo on that slice. You can also top it with a slice of avocado and tomato. There you have it. An adult grilled cheese. So yummy and especially with this Tuscan Farmhouse Soup.
I also love serving homemade rolls with this soup!
Is This Soup Healthy?
Yes, it is. Here’s a breakdown of why this soup is so good for you:
1. Rich in Vitamins and Minerals:
- Carrots: High in beta-carotene (vitamin A), which supports eye health, immune function, and skin health. They also provide fiber for digestive health.
- Butternut Squash: Packed with vitamins A and C, which boost immunity and promote healthy skin. It’s also a good source of potassium for heart health and fiber for digestion.
- Zucchini: Low in calories and high in water content, zucchini provides vitamin C, vitamin K, and antioxidants that support overall health and hydration.
- Kale or Spinach (optional): If included, these greens add vitamins A, C, and K, plus folate and iron, which support blood health and reduce inflammation.
2. Lean Protein from Chicken:
- Chicken provides high-quality protein, essential for muscle repair, immune function, and satiety. It’s also a source of B vitamins, like niacin and B6, which support energy metabolism and brain health.
3. Antioxidant Boost from Sundried Tomatoes:
- Sundried tomatoes are rich in lycopene, an antioxidant linked to reduced risk of heart disease and certain cancers. They also provide vitamin C and iron.
4. Heart-Healthy Ingredients:
- The olive oil (or oil from sundried tomatoes) contains monounsaturated fats, which support heart health by reducing bad cholesterol levels. Make sure you are using extra-virgin olive oil or cold-pressed.
- Garlic and onions offer sulfur compounds that may lower blood pressure and improve cardiovascular health.
5. Low-Calorie, High-Fiber Option:
- The soup is naturally low in calories (especially without heavy cream) and high in fiber from vegetables and optional beans, promoting fullness, stable blood sugar, and healthy digestion.
Freezer Make Ahead “Anything Chicken”
Stay ahead of the game with your meals. If you buy in bulk, cook your chicken in batches. Once it’s all cooled – slice, dice or shred it. Pop it in the freezer for future meals like this Tuscan Farmhouse Soup.
More Health Benefits
6. Bone Health Support:
- Parmesan cheese provides calcium and phosphorus, essential for strong bones and teeth. It also adds a small amount of protein.
7. Immune System Support:
- The combination of vitamins C and A from the vegetables, along with zinc from chicken, strengthens the immune system, helping your body fight off infections.
8. Anti-Inflammatory Properties:
- Ingredients like garlic, sundried tomatoes, and optional greens contain anti-inflammatory compounds that may reduce chronic inflammation, linked to lower risks of heart disease and arthritis.
9. Hydration and Electrolyte Balance:
- The bone broth and water-rich vegetables like zucchini help with hydration, while potassium from squash and carrots supports electrolyte balance.
10. Customizable for Dietary Needs:
The soup can be made gluten-free (naturally, if no pasta is added) and can be adjusted for lower sodium by using low-sodium broth, making it suitable for various dietary preferences.
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Notes
Moderation with Parmesan: While nutritious, Parmesan is high in sodium and fat, so use it sparingly if watching sodium intake.
Optional Beans: Cannellini beans, if included, add plant-based protein and fiber, further supporting heart health and digestion.
Tools Used in This Recipe
Tuscan Farmhouse Seasoning Blend
Dutch Oven – This is my favorite dutch oven. It’s 30% lighter than traditional cast iron and is made free of chemicals.
Resources
Madia VN, De Vita D, Ialongo D, Tudino V, De Leo A, Scipione L, Di Santo R, Costi R, Messore A. Recent Advances in Recovery of Lycopene from Tomato Waste: A Potent Antioxidant with Endless Benefits. Molecules. 2021 Jul 26;26(15):4495. doi: 10.3390/molecules26154495. PMID: 34361654; PMCID: PMC8347341.
Seki Y, Ohkuma RC, Miyakawa Y, Karakida T, Yamamoto R, Yamakoshi Y. Hyaluronan and chondroitin sulfate in chicken-vegetable bone broth delay osteoporosis progression. J Food Sci. 2024 Mar;89(3):1791-1803. doi: 10.1111/1750-3841.16962. Epub 2024 Feb 5. PMID: 38317402.
Li H. Evaluation of bioactivity of butternut squash (Cucurbita moschata D.) seeds and skin. Food Sci Nutr. 2020 May 14;8(7):3252-3261. doi: 10.1002/fsn3.1602. PMID: 32724590; PMCID: PMC7382094.
Nureki O. Is zucchini a phosphodiesterase or a ribonuclease? Biomed J. 2014 Nov-Dec;37(6):369-74. doi: 10.4103/2319-4170.132909. PMID: 25179713.
Desobry SA, Netto FM, Labuza TP. Preservation of beta-carotene from carrots. Crit Rev Food Sci Nutr. 1998 Jul;38(5):381-96. doi: 10.1080/10408699891274255. PMID: 9704189.
Zhang Y, Liu X, Ruan J, Zhuang X, Zhang X, Li Z. Phytochemicals of garlic: Promising candidates for cancer therapy. Biomed Pharmacother. 2020 Mar;123:109730. doi: 10.1016/j.biopha.2019.109730. Epub 2019 Dec 23. PMID: 31877551.
Tuscan Farmhouse Soup
Ingredients
Method
- Dice chicken, slice carrots and zucchini, chop sundried tomatoes, and mince garlic and onion.
- Meanwhile, cut your butternut squash in half (longwise). Lightly coat the inside with olive oil and salt & pepper. Place upside down on a parchment lined baking sheet. Bake in the oven for 1 hour at 350° . Set aside to cool when finished baking.
- Heat olive oil in a large pot over medium heat. Add diced chicken and season with 1/2 of the Italian seasoning. Cook until browned and cooked through, about 5-8 minutes. Remove chicken and set aside.
- In the same pot, add onion and garlic. Sauté until softened and fragrant, about 3-4 minutes.
- Add carrots and zuchinni. Cook for 5 minutes, stirring occasionally, to soften slightly.
- Pour in chicken broth, remaining seasoning and add sundried tomatoes. Bring to a boil, then reduce to a simmer. Add the cheese rind at this point to the pot. Cover and cook for 30 minutes, or until carrots are tender.
- Stir in the cooled butternut squash (either small scoops or cut into cubes) and cannellini beans (if using). Simmer for another 5-7 minutes.
- Return cooked chicken to the pot. If using kale or spinach, add it now and cook until wilted, about 2-3 minutes. Stir in grated Parmesan cheese (optional) until melted and incorporated.
- Taste and adjust seasoning with salt, pepper, and red pepper flakes (if using). Ladle into bowls, garnish with extra Parmesan and fresh parsley or basil, if desired.
I hope you enjoy this yummy and nutritious Tuscan Farmhouse Soup recipe. As always, tag me over on Instagram if you make it. I’d love to see how yours turn out.
Wendy Lea Walker, NTP
Nutritional Therapy Practitioner
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