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Vegetable Soup

A Classic Vegetable Soup never hurt anyone! Actually it's the cure for so many things; good recipe to keep close!

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There’s nothing better than a steaming bowl of delicious soup. My favourite thing about making soup is that there is ALWAYS left overs making it accessible for me to have multiple easy, fast and healthy meals. 

When I eventually open my own little vegan Cafe the goal is to have a hot plate so that I can create my faves like pancakes, oatmeals and of course a soup of the week or day depending on my traffic. This 👆🏼👆🏼beauty will def be making it on the menu.  

a large bowl of red soup with chickpeas, lentils, vegetables and spinach

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada. 

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a large bowl of red soup with chickpeas, vegetables and spinach

Vegetable Soup

A Classic Vegetable Soup never hurt anyone! Actually it's the cure for so many things; keep this recipe close - you never know when you might need it!
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Servings: 2 servings
Author: Teri-Ann Carty
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

Equipment

  • large pot
  • stove

Ingredients

  • 1 large sweet potato diced
  • ½ a large red onion diced
  • 2 garlic cloves minced
  • 2 stalk celery chopped
  • 2 carrots chopped
  • 1 can low sodium tomatoes diced
  • 1 large can organic chickpeas rinsed or you can cook your own from dried
  • 2 tomato cans of water
  • big fistful of spinach
  • 1 tbsp coconut oil or olive oil
  • 1 tbsp curry powder more to taste
  • 1 tsp turmeric
  • ½ tsp chili flakes
  • 1 tsp sea salt and cracked pepper
  • nutritional yeast
US Customary - Metric

Instructions

  • In a large pot, add coconut or olive oil and chilli flakes.
  • Add in onion and garlic until you can see the garlic start to brown. Doesn't take long!! Add in all your spices, reserving some sea salt and pepper.
  • Add in carrot and celery and cook for 2-3 min. Then add the sweet potato. Cook for another 3,4 min. Adding a touch of water to help along.
  • Once veggies start to soften add in tomato and the desired amount of water. Allow to come to a boil and reduce heat cooking until veggies are fork tender.
  • Add in chickpeas and cook for 3 min.
  • Add in a big handful of spinach just at the end. Check for more seasoning and get your bowls ready!!
  • I like to give it about 15 minutes to rest off the heat and then ladle into bowls. Finish with a sprinkling of nutritional yeast, olive oil and a pinch more sea salt and cracked pepper.

Nutrition

Serving: 1serving | Calories: 445kcal | Carbohydrates: 74g | Protein: 16g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 2206mg | Potassium: 1433mg | Fiber: 19g | Sugar: 14g | Vitamin A: 26693IU | Vitamin C: 29mg | Calcium: 230mg | Iron: 7mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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