It’s Soup Season!

Jan 27, 2025 | Food for Thought

I suggest using foodhero.org to find some delicious, easy to follow specific soup recipes. Maybe you’re like me, and just like to throw together what I have with a general idea of how to do it. If that’s you, or you want to be adventurous and give it a whirl. Here’s an easy to change Veggie Soup Recipe, adapted from inspiredtaste.net

Easy Veggie Soup

Ingredients

  • 3 tablespoons olive oil
  • 2 cups chopped onion, 1 large
  • 1 ½ cups chopped carrot, 3 to 4 carrots
  • 1 ½ cups chopped celery, 2 to 3 stalks
  • 2 tablespoons tomato paste
  • 4 teaspoons minced garlic, 4 clove
  • 3/4 teaspoon ground fennel seed
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon fine sea salt, plus more to taste
  • 1/8 to 1/4 teaspoon crushed red pepper flakes, optional for heat
  • 1 (15-ounce) can diced tomatoes with their liquid
  • 6 cups (1420ml) stock or broth (i reccomend low-sodium better than boullion to keep on hand)
  • 2 cups chopped potato, 2 medium
  • 3 to 4 heaped cups chopped or shredded cabbage
  • 2 bay leaves
  • 1 cup frozen peas
  • 1/2 teaspoon apple cider vinegar or fresh lemon juice, optional

*see variations below; add or take out whatever veggies you prefer! 

Directions

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onions, carrots, celery, and tomato paste. Cook, stirring often, until the vegetables have softened and the onions are translucent, 8 to 10 minutes.
  2. Add the garlic, fennel, black pepper, 1/2 teaspoon of salt, and the red pepper flakes. Cook, while stirring, for one minute.
  3. Pour in the canned tomatoes and their juices and the stock/broth.
  4. Add the potatoes, cabbage, and bay leaves. Raise the heat to medium-high and bring the soup to a boil. Partially cover the pot with a lid, then reduce the heat to maintain a low simmer.

Variations and Notes

  • To add protein, stir in cooked or canned beans. Try white beans, chickpeas, lentils, and black beans OR 1 pound lean ground meat (15% fat) (turkey, chicken or beef)
  • To add pasta, stir in pasta 10 minutes before the veggies soup has finished cooking.
  • To make it creamy,  add a splash of cream, milk, or unsweetened dairy-free milk at the end. You can also stir in a little bit of unsweetened yogurt or sour cream.
  • Or, add more veggies! You can add as many vegetables as you like to this soup. Feel free to toss in a handful of other vegetables, such as cauliflower, summer squash, or corn.

If you have extra tomato paste – scoop into 1 tablespoon portions and freeze!! 

Enjoy the weekend!
Kate M-C
Food as Medicine Coordinator for the Rural Health Network of SCNY