Zuppa di Pesce Vegetale

Zuppa di Pesce Vegetale is a vibrant and hearty vegan seafood-inspired soup that beautifully combines the flavors of the ocean with fresh vegetables and aromatic herbs. This comforting dish is perfect for a cozy dinner, offering a taste of Italy without any animal products.

Ingredients

• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Shallot - 1, finely chopped
• Red bell pepper - 1, diced
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, diced
• Cherry tomatoes - 200 grams, halved
• Kelp flakes - 1 teaspoon
• Vegetable broth - 500 ml
• Coconut milk - 200 ml
• Chickpeas - 100 grams, canned, drained and rinsed
• Lemon juice - 2 tablespoons
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Crusty bread - for serving

Steps

1. In a large pot, heat the olive oil over medium heat. Add the minced garlic and chopped shallot, sautéing until fragrant and translucent, about 2-3 minutes.
2. Add the diced red bell pepper, zucchini, and carrot to the pot. Cook for another 5 minutes, stirring occasionally until the vegetables start to soften.
3. Stir in the halved cherry tomatoes and kelp flakes, cooking for an additional 3 minutes until the tomatoes begin to release their juices.
4. Pour in the vegetable broth and coconut milk, then bring the mixture to a gentle simmer.
5. Add the drained chickpeas and lemon juice, seasoning with salt and black pepper to taste. Simmer for 10-15 minutes to allow the flavors to meld.
6. Remove from heat and stir in the chopped fresh parsley just before serving.
7. Serve hot with crusty bread on the side.

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 9 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals from fresh vegetables.
• Contains healthy fats from olive oil and coconut milk.
• High in fiber from chickpeas and vegetables, promoting digestive health.

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