Vegetable Soup(No Meat; Low-Fat)
A hearty, low-fat vegetable soup packed with fresh and frozen produce, herbs, and lentils for a nutritious, flavorful meal suitable for vegetarians and health-conscious eaters.
Ingredients
- 2 qt. tomatoes or juice ⓘ
- 4 to 5 medium potatoes ⓘ
- 2 to 3 large carrots ⓘ
- 1 to 2 onions ⓘ
- 1 to 2 cups chopped cabbage ⓘ
- 1/2 cup dried lentils, rinsed
- 2 to 3 teaspoons beef bouillon ⓘ
- fresh, minced garlic ⓘ
- 1 cup green beans ⓘ
- 1/2 to 1 cup frozen corn ⓘ
- 1/2 cup frozen baby limas ⓘ
- 1/2 cup frozen peas ⓘ
- 1 teaspoon basil ⓘ
- 1 teaspoon to 1 tablespoon parsley ⓘ
- 1 bay leaf ⓘ
- Salt and pepper to taste ⓘ
Instructions
- Peel and chop raw vegetables such as potatoes, carrots, onions, and cabbage.
- Add the chopped vegetables along with frozen or canned vegetables like green beans, corn, baby limas, and peas into a large pot.
- Pour in the tomatoes or tomato juice and add water to reach your desired broth consistency.
- Stir in dried lentils, minced garlic, basil, parsley, bay leaf, and season with salt and pepper.
- Add beef bouillon for flavor and cook the soup over medium heat until vegetables are tender and lentils are cooked through, about 45 minutes.
Tips & Substitutions
For a heartier soup, consider adding a can of diced tomatoes or using vegetable broth instead of water. You can substitute lentils with chickpeas or beans for variety. Fresh herbs like thyme or oregano can enhance flavor, and if you prefer a spicier kick, add red pepper flakes. This recipe is versatile, allowing you to incorporate seasonal vegetables or leftovers from previous meals.
Serving Suggestions
Serve the vegetable soup hot, garnished with fresh parsley or a sprinkle of parmesan cheese for extra flavor. It pairs beautifully with a side of crusty bread or a simple green salad. For a more substantial meal, consider serving it alongside a protein dish like Romany Steak or a hearty sandwich to complete the dining experience.
Storage & Reheating
Store leftover vegetable soup in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stovetop over medium heat, adding a splash of water or broth if the soup has thickened. It can also be frozen for up to 3 months; thaw overnight in the fridge before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Soup(No Meat; Low-Fat) contains roughly 1887 calories, with 33g protein, 274g carbohydrates, and 77g fat. It is an excellent source of vitamin C (139% of the Daily Value), vitamin A (117% of the Daily Value), and dietary fiber (116% of the Daily Value). Note that it is relatively high in sodium, at 1707mg per serving (74% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh vegetables instead of frozen?
Absolutely! Fresh vegetables will add great flavor and texture to your soup. Just ensure to chop them into uniform pieces for even cooking. You may need to adjust cooking times, as fresh vegetables might cook faster than frozen ones.
Is this soup suitable for meal prep?
Yes, this vegetable soup is perfect for meal prep! It stores well and flavors deepen over time, making it ideal for batch cooking. Just make sure to cool it completely before refrigerating or freezing for optimal freshness.
What can I add for extra protein?
For added protein, try incorporating cooked beans, chickpeas, or tofu into the soup. You can also add quinoa or serve it with a side of grilled chicken or fish, depending on your dietary preferences.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).