Skip to Content

Vegetable soup

Prep Time:
20 minutes
Cook Time:
80 minutes
Serving Size:



  • 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


  • 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


  1. Heat oil in a large heavy pot over medium heat. Add onions and garlic; sauté for about 5 minutes or until soft.
  2. Add carrots, celery, and zucchini; cook for about 10 minutes or until soft.
  3. Add vegetable broth, canned tomatoes, parsley, salt, and pepper; bring to a boil.
  4. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.
  5. Stir in spinach and continue to cook, covered, another 20 minutes.
  6. Meanwhile, in food processor, mix together garnish ingredients until well blended. Set aside.
  7. Season soup with freshly ground pepper, to taste.
  8. Ladle into bowls and serve garnished with 1 1/2 teaspoons (7 mL) basil mixture.


This soup provides the same flavours as a traditional minestrone soup containing pasta and beans, but without all the carbs. Any soup containing beans offers more fibre and protein; this one is also low in carbs, making it great for those meals where your carbohydrate totals are being met by other dishes.

Recipe curtesy of Rosie Schwartz.

Nutritional InformationPer serving
Amount % Daily Value
Calories 109
Fat 5 g 7.7 %
+ Trans 1 g
5 %
Cholesterol 0 mg
Sodium 225 mg 9.4 %
Carbohydrate 13 g 4.3 %
Fibre 3 g 12 %
Sugars 0 g
Protein 5 g

Related Content

Curried lentils & vegetables

A simple, yet richly flavoured dish. Enjoy on its own or over warm quinoa, brown rice or millet.

See recipe About Curried lentils & vegetables

Salmon with lemon-ginger sauce

Lots of flavour is added to the salmon with this easy marinade. This dish is also great to cook on the barbecue!

See recipe About Salmon with lemon-ginger sauce

Falafel burgers with creamy sesame sauce

A healthy and filling burger that's bound to please vegetarians and meat-eaters too.

See recipe About Falafel burgers with creamy sesame sauce