Vegetable soup
Prep Time:
20 mins
Cook Time:
80 mins
Serves:
8 Servings
Serving Size:
1.5 cups (375 mL)
Dinner
Ingredients
Soup
- 1 tbsp (15 mL) extra virgin olive oil
- 2 cups (500 mL) chopped onions
- 4-5 cloves garlic, finely chopped
- 1 ½ cups (375 mL) diced carrots
- 2 stalks celery, diced
- 2 medium or 3 small zucchini, diced
- 8 cups (2 L) no-added-salt or sodium-reduced vegetable or chicken broth
- 1 can (28 oz./796 mL) no-added-salt tomatoes with juices, coarsely chopped
- 1 can (14 oz./398 mL) diced tomatoes
- 2 tbsp (25 mL) chopped fresh parsley
- ½ tsp (2 mL) each salt and freshly ground pepper
- 4 cups (1 L) baby spinach
Garnish
- 1 cup (250 mL) fresh basil leaves
- 2 tbsp (25 mL) freshly grated Parmesan cheese
- 4 tsp (20 mL) extra virgin olive oil
- 1 clove garlic, chopped
Instructions
- Heat oil in a large heavy pot over medium heat. Add onions and garlic; sauté for about 5 minutes or until soft.
- Add carrots, celery, and zucchini; cook for about 10 minutes or until soft.
- Add vegetable broth, canned tomatoes, parsley, salt, and pepper; bring to a boil.
- Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.
- Stir in spinach and continue to cook, covered, another 20 minutes.
- Meanwhile, in food processor, mix together garnish ingredients until well blended. Set aside.
- Season soup with freshly ground pepper, to taste.
- Ladle into bowls and serve garnished with 1 1/2 teaspoons (7 mL) basil mixture.
Recipe Video
Notes
This soup provides the same flavours as a traditional minestrone soup containing pasta and beans, but without all the carbs.
Recipe curtesy of Rosie Schwartz.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 110 | |||
| Fat 4 g | 5 % | ||
| Saturated 0.5 g + Trans 0 g | 3 % | ||
| Cholesterol 0 mg | |||
| Sodium 290 mg | 13 % | ||
| Carbohydrate 17 g | 6 % | ||
| Fibre 4 g | 14 % | ||
| Sugars 10 g | |||
| Protein 3 g | |||
