Recipe

Veggie Soup

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Recipe Information

Total Time: 40 minutes
Servings: 4

This soup base can be seasoned to go with any meal (and scaled up if you want to keep more on hand in the fridge or freezer). Try it one day with pesto swirled in, another with chiles, corn and lime, add canned beans and curry powder for another variation, or soy sauce, ginger and tofu for a Chinese variation. You can also puree it and whisk in sour cream or Greek yogurt to make a creamy soup.

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 large onion, chopped
  • 1 rib celery
  • 2 medium carrot, peeled and chopped
  • 2 cups cabbage, chopped
  • 4  cups homemade vegetable stock (or water)
  • 15 ounces diced tomatoes, canned
  • 1 cup cooked lentils (canned are convenient)
  • 1/2 teaspoon salt
  • Black pepper, to taste

Preparation

  1. In a large pot, heat 1 teaspoon olive oil. Add onion and stir while you chop the remaining vegetables. Add the celery and carrots and stir for a few minutes, then add the cabbage and stock or water and bring to a boil. Cook for about 20 minutes, until the carrots and cabbage are tender. Remove from heat and stir in tomatoes and peas, season to taste with salt and pepper.
  2. At this point you can serve as is or adjust it with your favorite seasonings. For example: try it one day with pesto swirled in, another with chiles, corn and lime, add canned beans and curry powder for another variation, or soy sauce, ginger and tofu for a Chinese variation. You can also puree it and whisk in sour cream or Greek yogurt to make a creamy soup.
  3. To use later, let it cool then store in the refrigerator for 4-5 days or in the freezer for about 3 months (freeze in portion sizes of your choosing).

Serving Suggestions

Try these delicious variations:

  • Add pesto
  • Add chiles, corn and lime
  • Add canned beans and curry powder
  • Add soy sauce, ginger and tofu
  • Puree the soup and whisk in sour cream or Greek yogurt for a creamy soup

Nutritional Information

Calories: 186, Fat: 3 g, Cholesterol: 0 mg, Sodium: 415 mg, Carbohydrate: 35 g, Dietary Fiber: 11 g, Protein: 8 g