Zuppa Svuotafrigo – A Delicious, Hearty Veggie Soup
Looking for a comforting and healthy dish that helps you use up leftover veggies? Try this Zuppa Svuotafrigo, an Italian-style vegetable soup packed with flavor, hearty ingredients, and a satisfying broth. It’s the perfect solution to clear out the fridge while enjoying a warm, nutritious meal. With the sweetness of pumpkin, the richness of potatoes, the depth of cavolo nero (Tuscan kale), and the freshness of cherry tomatoes, this soup will leave your taste buds satisfied and your body nourished.
Category: Soups & Stews
Servings: 6
Ingredients
| Ingredient | Quantity |
|---|---|
| Neapolitan pumpkin (Zucca napoletana) | 540g |
| Potatoes (Patate) | 380g |
| Black cabbage (Cavolo nero) | 300g |
| Cherry tomatoes (Pomodorini ciliegino) | 300g |
| Green beans (Fagiolini) | 200g |
| Red onions (Cipolle rosse) | 60g |
| Dried chili peppers (Peperoncino secco) | 2 |
| Coarse sea salt (Sale grosso) | To taste |
| Extra virgin olive oil (Olio extravergine d’oliva) | To taste |
| Bread (Pane) | 4 slices |
| Fine salt (Sale fino) | To taste |
| Oregano | To taste |
Instructions
Step 1: Prepare the Vegetables
Start by cleaning and chopping the vegetables. Cut the Neapolitan pumpkin (about 500g of pulp) into small chunks. Peel the potatoes and dice them into cubes. Slice the cavolo nero into thin strips. Halve the cherry tomatoes and trim the green beans, cutting them into two or three parts. Finally, peel and finely slice the red onion.
Step 2: Cook the Soup Base
In a large pot, heat a splash of extra virgin olive oil over medium heat. Add the sliced red onion and sauté until it softens. Then, toss in the chopped cavolo nero and green beans, stirring for about 3-4 minutes until the vegetables begin to soften. Add the dried chili peppers (sliced or whole, depending on your preference), and mix well.
Step 3: Simmer the Soup
Pour in enough water to cover the vegetables. Add the coarse sea salt, and cover the pot with a lid. Let the soup simmer gently, allowing the flavors to meld together for about 15-20 minutes or until the vegetables are tender.
Step 4: Make the Croutons
While the soup is simmering, prepare the croutons. Cut the bread into cubes and heat a pan with a drizzle of olive oil. Add the bread cubes to the pan and season with fine salt and oregano. Toast the cubes until golden and crispy, then set them aside to garnish the soup later.
Step 5: Blend the Soup
Once the vegetables are cooked, use an immersion blender to purée the soup until smooth and creamy. You can blend to your desired consistency, whether you prefer it silky-smooth or with a bit more texture. Taste the soup and adjust the seasoning with more fine salt if needed.
Step 6: Serve and Enjoy
Ladle the creamy vegetable soup into individual bowls. Top with the crispy, golden croutons for a delightful crunch. Drizzle with a little extra virgin olive oil for added richness, and garnish with a sprinkle of oregano if desired.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Protein | ~4g |
| Carbohydrates | ~35g |
| Fiber | ~6g |
| Sugars | ~8g |
| Fat | ~4g |
| Saturated Fat | ~0.5g |
| Sodium | ~500mg |
| Potassium | ~800mg |
Tips & Variations
- Vegetable Variations: You can switch up the vegetables based on what you have in your fridge. Zucchini, carrots, or spinach would all work beautifully in this soup.
- Make It Vegan: This recipe is naturally vegan, so no need for modifications if you’re following a plant-based diet!
- Add Protein: If you want to make the soup heartier, consider adding beans or chickpeas for extra protein.
- Spicy Kick: For those who like it extra spicy, add more dried chili or a pinch of red pepper flakes.
- Herb Options: Fresh herbs like basil or parsley can be used as a topping for a fresh flavor.
This Zuppa Svuotafrigo is not only a brilliant way to clean out the fridge, but it’s also a warm, satisfying, and wholesome meal that brings together simple ingredients with deep flavors. Perfect for chilly days, it’s a dish that will nourish your body while making the most of what’s on hand in your kitchen. Enjoy this comforting soup with your loved ones, and let it be a reminder of how simple, seasonal ingredients can create a meal that’s both delicious and fulfilling.
