Veggiestrone Soup

Original recipe by Wendy Roupp of Eating Well magazine

I found this recipe a few years ago and it has been a lifesaver. To make it my own I’ve added a lot of seasoning and extra beans to make this recipe even more delicious than the original. This soup is extremely satisfying and flavorful. It makes enough to feed an army, so if you don’t have an army, feel free to portion off and freeze it for future consumption like I do. On nights when I have to work late, or I go to a 6pm yoga class, it’s so nice to know I have a healthy and quick meal waiting for me in the freezer. Since it’s mostly veggies and broth, it keeps amazingly well and is a snap to defrost.

This is one of my favorite recipes. Its low calorie, nutrient dense, high in fiber and iron and has a decent amount of protein. It looks, smells, and tastes fantastic. The hardest part is chopping all the vegetables. What’s not to love?

Makes ~10 servings

2 TB of Olive oil
2 C Onions diced
5 stalks of Celery diced
1 medium Green pepper diced
7 Garlic cloves minced
3 C Cabbage (green or red) chopped
3 C Cauliflower chopped (about 1/2 a head)
5 Carrots diced
1 Zucchini squash chopped
2 C Green beans chopped into 1-2″ pieces
6 C Vegetable Stock
2 C Water
1 Vegan Not Chick’n Bouillon Cube
2 15 oz cans of Red Kidney Beans
1 28 oz can of fire roasted diced tomatoes
1 Bay leaf
1 TB garlic powder
1 TB dried oregano
1 TB dried thyme
1 TB kosher salt
1 tsp dried marjoram
1/2 tsp black pepper
1/2 tsp white pepper
thinly sliced fresh basil

Optional: 2 C chopped spinach or kale or 2 C of cubed Butternut squash

Heat oil in extra large (≥ 8 qt) stock pot. Add cabbage, cauliflower, carrots, green beans, and squash, stir to coat in oil, then cover and cook for 10 minutes. In a skillet cook onions, celery, and bell pepper on medium heat stirring frequently until onions become translucent (~7-10 minutes,) then add garlic for 1-2 minutes. This is the sofrito. Add the cooked sofrito to the stock pot and then add all the spices and stir together. Add vegetable stock, hot water with bouillon cube dissolved in it, kidney beans, and diced tomatoes. Bring to a boil and cover pot. Cook for 25 minutes. Reduce heat to medium and cook additional 25  minutes stirring as needed. Stir in basil (and spinach if using) and cook for a final 10 minutes. Discard the bay leaf prior to serving. Serve with warm crusty bread.


Nutrition facts per serving (10 servings) does not include optional cheese
Calories: 194
Fat: 3.1 g
Cholesterol: 0 mg
Potassium: 440 mg
Carbs: 34.3 g
Fiber: 9.3 g
Sugars: 10.7 g
Protein: 8.3 g
Vitamin A: 143%
Vitamin C: 67%
Calcium: 10%
Iron: 14.2%

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