The World Vegan Travel Podcast
The World Vegan Travel Podcast
Tuscan Vegan Food Tour | Plant-Based Cuisine in Italy
Hi everyone, and welcome back to the World Vegan Travel Podcast!
We’re doing something a little different today. As you might know, we’re currently on a short break between new interviews—but we didn’t want to leave your ears empty! So today, we’re sharing a very special episode from our friend and partner Colleen Patrick-Goudreau, the host of the long-running Food for Thought podcast.
Colleen is an incredible voice in the plant-based world—she’s an author, educator, and passionate advocate for compassionate living. Many of you will already know her from our Joyful Vegan Trips, where she hosts unforgettable journeys in places like Rwanda, Tuscany, and Alsace. We’re so grateful to her for allowing us to share this episode with you.
In this episode, Colleen takes us on a flavorful journey through Tuscany that was first published on her podcast feed some time ago. You’ll hear about the regional food culture, the ingredients that define Tuscan cuisine, and what makes this part of Italy so beloved—not just for its scenery but for its soul-warming food. It’s the perfect mix of history, storytelling, and food appreciation—all through a plant-based lens.
Make sure to follow Colleen’s Food for Thought podcast wherever you listen, and subscribe to her Substack at colleenpatrickgoudreau.substack.com for thoughtful reflections, recipes, and more.
🎙️ And if you’re dreaming of visiting Tuscany yourself, we’ve got great news—our 2026 Tuscany trip is open for booking!
🌿 We're heading back to Vietnam in 2026 and you're invited! A few spots are still available — Click here to learn more and book.
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Welcome to Food for Thought, giving you the tools and resources to live according to your values of compassion and wellness—joyfully, healthfully, deliciously, and sustainably.
Today’s episode is: Italian Cuisine from Tuscany – Beans, Biscotti, Bread, and Olive Oil. (I couldn’t find a perfect alliteration, but olive oil is a must!)
Before we begin, I’m Colleen Patrick-Goudreau. Thanks for joining me today. You can find me at joyfulvegan.com and on social media. My books are available wherever books are sold, and you can join my online cooking classes—either on-demand or live virtual—and travel with me on my Joyful Vegan Trips around the world at joyfulvegantrips.com.
This podcast is 100% listener-supported. If you value it, please consider supporting it at patreon.com/colleenpatrickgoudreau. Depending on your level, you get perks like discounts on cooking classes, bonus content, transcripts, and more. And of course, share the love by rating, reviewing, and sharing this podcast.
Let’s continue our vegan culinary tour of Italy. This is the third in a four-part series celebrating Italian cuisine. It was originally planned as a three-part series, but I decided to split up Central Italy so we could focus more deeply on Tuscany, which absolutely deserves its own episode.
In the first episode, we explored Southern Italy: pasta, pizza, and produce. Then we moved to Central Italy—Umbria, Le Marche, and Abruzzo—where we talked about forests, farms, and fungi. And now, we’re still in Central Italy, specifically Tuscany.
Each region of Italy has distinct cuisine shaped by its landscape, climate, and cultural influences. I want you to walk away with a sense of how incredibly regional Italian cuisine is—and how much pride Italians have in their local dishes. The pasta, olive, bread, or cake from a particular place isn’t just food—it’s an identity.
Let’s Talk Beans
Even though we’ve covered a lot of plant foods so far, we haven’t really talked about beans—and Tuscany is famous for them. In fact, people from Tuscany are affectionately known as “bean eaters” (mangiafagioli). Beans are foundational in Tuscan cuisine—high in protein, affordable, and incredibly versatile. I don’t love calling them the “poor man’s meat” because they aren’t inferior to meat; they’re an amazing food group in their own right.
The Taste of Tuscany
Tuscany is probably the most iconic region of Italy—think rolling hills, cypress-lined roads, stone villas, medieval towns, vineyards, and olive groves. That imagery? That’s Tuscany. And its food reflects that simplicity and quality. The cuisine is humble yet sophisticated—built on fresh, seasonal, local ingredients, minimally seasoned to let their flavors shine. A little salt, pepper, fresh herbs, a drizzle of olive oil—often that’s all it takes.
And famously, Tuscan bread is unsalted (pane sciocco). You’ll notice it right away—it’s different from other breads. The reason? Salt-free bread lets the rest of the meal’s flavors take center stage.
The Star: Olive Oil
Olive oil is the pride of Tuscany. If you’ve never had Tuscan olive oil, you’re missing out. It’s bold, grassy, peppery, and green—not buttery like some other varieties. Tuscany has produced olive oil since the time of the Etruscans, who lived there before the Romans. In fact, “Tuscany” itself comes from “Etruscan.”
Today, many Tuscan wine estates also produce olive oil. The olives are harvested early to avoid frost, resulting in smaller but highly flavorful fruit. The oil is often used as a finishing touch—on soups like ribollita, salads like panzanella, or on crostini.
On Bread: Crostini, Bruschetta & Panzanella
Crostini are small toasts topped with anything from olive oil to vegetables. Bruschetta is a type of crostini topped with tomatoes, garlic, basil, and of course, olive oil. But beware of “crostini toscani”—it traditionally includes chicken liver pâté.
Instead, look for “crostini al cavolo nero”—toasted bread with Tuscan kale, garlic, and olive oil. It’s delicious and simple.
Another must-try is panzanella, a salad made from stale bread, tomatoes, basil, and olive oil. It’s a perfect example of Tuscan frugality and flavor.
Famous Tuscan Beans
The most well-known Tuscan bean is the cannellini, especially the Sorana variety, which has protected DOP (Protected Designation of Origin) status. Sorana beans nearly went extinct after WWII but have been revived and are now a treasured crop. If you can’t get to Tuscany, you can find similar heirloom varieties through companies like Rancho Gordo in the U.S. (they sell a variety called the “Ella” bean, grown from Sorana seed stock).
Another great bean is the Corona bean—large, meaty, and perfect for soups and stews.
Grains & Chickpeas
Tuscany also grows farro, a nutty, chewy grain great for soups and salads. You’ll also find ceci (chickpeas) more often in flour form than whole. Cecina or torta di ceci is a popular street snack—a savory pancake made from chickpea flour. Similar to French socca, it’s delicious fresh out of the oven.
Pasta in Tuscany
Tuscan pasta varies, but a few types stand out:
Pici: A thick, eggless spaghetti-style pasta. Often served simply with olive oil, garlic, and breadcrumbs (pici alle briciole).
Gnudi: Dumpling-like gnocchi made with chestnut flour—light brown, slightly sweet, and earthy.
Testaroli: A unique pasta prepared like a pancake, cut into shapes, and boiled. Often served with pesto or olive oil and garlic.
Desserts: Dolce from Tuscany
Let’s end with something sweet.
Panforte: A dense, spiced fruit-and-nut cake from Siena. I have a recipe for it in The Joy of Vegan Baking.
Ricciarelli: Soft almond cookies also from Siena. Think marzipan in cookie form—once reserved for royalty due to their luxurious ingredients.
Biscotti di Prato: Traditional twice-baked almond cookies. Biscotti literally means “twice-cooked.” In Tuscany, they’re typically dipped in Vin Santo, a sweet dessert wine—not cappuccino.
Cavallucci and Brutti ma Buoni: Other rustic almond cookies. The latter means “ugly but good.”
Castagnaccio: A savory-sweet chestnut flour cake with raisins, pine nuts, and rosemary. Naturally gluten-free, nutty, and earthy.
And a Sip of Wine
Tuscany is also home to some of Italy’s most iconic wines:
Chianti
Brunello di Montalcino
Vino Nobile di Montepulciano
These are often DOCG wines (Denominazione di Origine Controllata e Garantita), meaning they’re produced under strict quality standards. Like the food, Tuscan wine reflects the land where it’s made—local, proud, and rich with history.
If you're inspired to try these dishes, check out my Tuscan cooking classes on joyfulvegan.com. And if you'd like to experience Tuscany firsthand, join me on a Joyful Vegan Trip under the Tuscan sun.
Thank you so much for listening and supporting this podcast. For the animals, this is Colleen Patrick-Goudreau.