Low-Fat Veggie Diet Soup! Whether you’re enjoying it as a cozy lunch or a light dinner, this soup is sure to become a staple in your kitchen.

Discover the delightful taste of our Low-Fat Veggie Diet Soup, a vibrant medley of garden vegetables swimming in a savory tomato broth that’s both satisfying and guilt-free! Perfect for meal prepping, this nourishing soup is not only low in fat but also bursting with flavor, making it a fantastic choice for anyone looking to eat healthier without sacrificing taste. The mild yet flavorful broth serves as a versatile base, inviting you to experiment with your favorite herbs and spices to elevate each bowl.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

If you’re on the hunt for a dish that will make your taste buds do a happy dance, look no further—this one is crazy delicious! From the first bite to the last, everyone in my family was absolutely smitten, and I can honestly say we all loved it. Trust me, you’ve got to give this one a try!

Tips for Success:

• Flavor Profile: This Low-Fat Veggie Diet Soup is a delicious low-fat soup filled with garden veggies in a savory tomato broth. Excellent for food prep meals. The broth flavor profile is mild, yet flavorful. Your favorite herbs and spices can be easily ramped up. The chili, cumin, and smoked paprika do not make the profile Southwestern, they are added to add depth of flavor.
• Low-Fat Dish Expectations: This dish was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this dish. It is very tasty for what it is, and that is a low-fat dish. We just want to make sure that our Readers recognize this when contemplating making this recipe.  If you wish to make it more indulgent, add the Vegan Parmesan Cheeseon individual servings. The vegan parmesan cheese totally takes it over the top.
• Herbs/Spices: You can easily increase the herbs and spices if you wish, do so after you add in the greens to gain a better understanding of the flavor profile.
• Baby Spinach Substitutions: Feel free to substitute the baby spinach with your favorite greens with the understanding that the flavor, texture, and timing will be impacted accordingly.
• Greens: Greens such as spinach and kale are natural spice/herb neutralizers.  A soup/stew can taste perfectly seasoned before adding the greens, then once the greens are added, the flavor mellows requiring more seasoning.
• Lentils/Chickpeas Substitutions: Feel free to use your favorite [canned or cooked] beans or lentils in this soup.
• Canned Lentils: Canned lentils can tend to be soft so they may not be able to hold up in a lot of soup simmering that is why we add them at the end. If substituting for another bean, add when the other beans are added.
• Veggies: Feel free to add your favorite veggies. Adjust the cooking times accordingly. If you add additional veggies, consider adjusting the amounts of the other veggie ingredients to allow for adequate broth to veggie ratio.
• Hot Sauce: The hot sauce does not give heat to the soup. It simply adds depth of flavor.
• Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the tomato paste and crushed tomatoes) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity. If you prefer that tinny taste that is typically associated with canned tomatoes, feel free to leave it out or only add a pinch.
• Optional Topper – Vegan Parmesan Cheese: We used our recipe, Vegan Parmesan Cheese. Feel free to use your favorite vegan parmesan cheese recipe. A sprinkle of vegan parmesan cheese on individual servings really elevates this dish.
• Regular Chili Powder: Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it. The chili powder used in this recipe is used to add depth of flavor and is not discernable as ‘chili powder’ to the palate.
• Meal Prep: This soup is an excellent meal prep soup. It lasts for one week in the fridge and 4 to 5 months in the freezer.
• Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 7 days in the refrigerator.  Store in a covered container.

This soup freezes well.

Pantry Products:

• Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.  Feel free to use your favorite vegetable broth.
• Hot Sauce: We used Frank’s RedHot Original Hot Sauce. Feel free to use your favorite hot sauce or cayenne pepper.
• Canned Lentils: We used Delallo Imported Italian Lentils.  They come in a 14 oz. can.  Most grocery stores carry them in the specialty aisles. If using dry lentils, select lentils that hold their shape after cooking like a brown lentil such as small brown lentils called Pardina lentils. Cook dry lentils separately, adjust time accordingly.  If cooking dry lentils, you want to end up with 1 2/3 cups of cooked
• Miso: We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free.  Miso really lends itself to balancing flavors when you don’t use oil.  You can also use chickpea miso for a soy free version.
• Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

• Large stock pot

If you try this comforting dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Low-Fat Veggie Diet Soup

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 15 Minutes
• Cook Time: 55 Minutes
• Total Time: 70 Minutes
• Yield: 13 Cups 1x
• Category: Soup
• Method: Stovetop
• Diet: Vegan

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Description

Discover the delightful taste of our Low-Fat Veggie Diet Soup, a vibrant medley of garden vegetables swimming in a savory tomato broth that’s both satisfying and guilt-free!

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Ingredients

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Base Ingredients:

• 1 medium yellow onion, finely chopped
• 2 medium carrots, sliced
• 2 medium celery ribs, sliced
• 2 Tablespoons minced garlic
• 2 Tablespoons tomato paste
• 3 cups low-sodium vegetable broth *
• 3 cups water
• 1 – [ 28 oz. can ] crushed tomatoes
• ¼ cup nutritional yeast
• ½ teaspoon hot sauce *
• 2 teaspoons apple cider vinegar
• ¼ teaspoon baking soda *

Other Ingredients:

• 4 cups chopped green cabbage
• 1 – [ 15.5 oz. ] can chickpeas, drained and rinsed *
• 4 to 5 cups (packed) chopped baby spinach ( 5 oz.)
• 1 cup frozen peas
• 1 – [ 14.5 oz. ] can lentils, drained and rinsed *

Spice/Herb Ingredients:

• 1 ½ teaspoons onion powder
• 2 teaspoons garlic powder
• 2 Tablespoons dried minced onions
• 2 teaspoons dried oregano (+/-)
• 1 teaspoon regular chili powder (+/-) *
• ½ teaspoon smoked paprika (+/-) *
• 1 teaspoon cumin (+/-) *
• ¼ to 2 teaspoons sea salt (+/-)
• Pinch to ½ teaspoon black pepper (+/-)
• 1 bay leaf 

Optional Ingredients:

• 1 Tablespoon white miso *

Serving Ideas:

• Sprinkle Vegan Parmesan Cheese

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Instructions

1. Place the Spice/Herb Ingredients (except the bay leaf) into a small bowl, mix well, set aside.
2. In a large stockpot, sauté the chopped onions, carrots, and celery for 7 to 9 minutes over medium-high heat. Add a splash of water to prevent sticking/burning if needed.
3. Add the minced garlic and tomato paste to the pot, continue to sauté over medium-high heat for 1 minute.
4. Next add all the remaining Base Ingredients (except the baking soda) and the Spice/Herb Mix, stir well, bring to a boil, then immediately lower to a simmer, add the baking soda, stir well. Tuck in the bay leaf, simmer for 5 minutes.
5. Then add all the Other Ingredients (except the baby spinach, peas, and lentils), stir well, simmer for 25 minutes.
6. Test to see if the carrots, celery, and cabbage have reached the desired tenderness, if not, continue to simmer until tender. Once perfectly tender, then add the chopped baby spinach, frozen peas, and lentils, simmer for 5 minutes.
7. Taste test the broth to determine if additional spices are needed as greens tend to neutralize spices.
8. Stir in the miso (if desired), stir well and simmer for 5 minutes to dissolve the miso.
9. Remove from the stove and allow to sit for 10 minutes to allow the flavors to marry and develop. Discard the bay leaf. Enjoy!

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Notes

*Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used. 

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.   

*Serving:  10 (makes 13 cups)

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