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!
Ingredients
Scale
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
Instructions
- Place the Spice/Herb Ingredients (except the bay leaf) into a small bowl, mix well, set aside.
- 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.
- Add the minced garlic and tomato paste to the pot, continue to sauté over medium-high heat for 1 minute.
- 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.
- Then add all the Other Ingredients (except the baby spinach, peas, and lentils), stir well, simmer for 25 minutes.
- 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.
- Taste test the broth to determine if additional spices are needed as greens tend to neutralize spices.
- Stir in the miso (if desired), stir well and simmer for 5 minutes to dissolve the miso.
- Remove from the stove and allow to sit for 10 minutes to allow the flavors to marry and develop. Discard the bay leaf. Enjoy!
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)