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Courtney Roulston’s Tuscan vegetable and bacon soup

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  • High in protein
  • High in dietary fibre
  • No added sugar
  • Seafood free
  • Shellfish free
  • Wheat free
  • Soy free
  • Sesame free
  • Peanut free
  • Nut free
  • Gluten free
  • Egg free

Warm up from the inside out with Courtney Roulston’s Tuscan vegetable soup. Loaded with veggies and bacon bits, it’s full of flavour and goodness.

  • Serves4, as a light meal
  • Cook time40 minutes
  • Prep time15 minutes
Courtney Roulston’s Tuscan vegetable and bacon soup


  • 2 tbs extra virgin olive oil
  • 1 brown onion, finely chopped
  • 2 celery sticks, coarsely chopped
  • 2 medium carrots, peeled, coarsely chopped
  • 3 rindless bacon rashers, chopped
  • 4 garlic cloves, finely chopped
  • 1 long red chilli, seeded, finely chopped (optional)
  • 1 tbs thyme leaves
  • 4 cups (1L) Coles Real Chicken Liquid Stock
  • Parmesan rind (optional)
  • 1 red capsicum, seeded, coarsely chopped
  • 2 zucchini, finely chopped
  • 300g pumpkin, seeded, peeled, finely chopped
  • 1 bunch Tuscan kale, trimmed, chopped
  • 50g parmesan, finely grated
  • Extra virgin olive oil, extra, to serve

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Heat the oil in a large saucepan over medium heat. Add onion, celery and carrot and cook, stirring, for 3-4 mins or until just tender. Add half the bacon and cook, stirring, for 3-4 mins or until lightly browned. Add the garlic, chilli, if using, and thyme and cook, stirring, for 1-2 mins or until aromatic.
  2. Step 2

    Add stock, parmesan rind, if using, and 2 cups (500ml) water to the pan. Bring to the boil. Reduce heat to medium-low and simmer, covered, for 10 mins or until soup thickens slightly.
  3. Step 3

    Add capsicum, zucchini and pumpkin and simmer, covered, for 12-15 mins or until the vegetables are tender.
  4. Step 4

    Meanwhile, place remaining bacon in a small frying pan over medium-high heat. Cook, stirring, for 5 mins or until crisp. Transfer to a plate lined with paper towel.
  5. Step 5

    Add the kale to the soup and cook for 1 min or until the kale just wilts. Season. Ladle the soup into serving bowls and top with the crispy bacon and parmesan. Drizzle with a little extra oil and season with pepper to serve.

    Waste wise: Save the rind from wedges of parmesan to use in soups, stews and pasta dishes. It melts down to add rich flavour.

Nutrition Information

Per Serve

Energy: 3415kJ/817 Cals (39%)

Protein: 48g (96%)

Fat: 32g (46%)

Sat fat: 12g (50%)

Carb: 78g (25%)

Sugar: 13g (14%)

Fibre: 9g (30%)

Sodium:  285mg (14%)