Smooth Vegetable Soup
Meat Free item created by Kim, Jun 30, 2013
  • This is a super simple recipe that I make all the time, it is my lunch of choice when I am dieting, or if the weather is chilly like it currently is!

    This makes a 2 litre pot or there abouts, so is a good quantity for one or two people for a few days... or freezes well if you would prefer.

    You can use any vegetables you have on hand, and it's a very loose recipe, use more or less of one or any of the veggies listed, and feel free to interchange anything on the list, but you probably do want the onion, celery and carrot to begin (the Holy Trinity of mirepoix)

    Here's what I used this time...


    1/2 medium onion finely diced
    1 medium carrot finely diced
    1 large stalk celery finely diced
    1 large tomato finely diced
    approx half cup sweet potato cut into chunks
    approx half cup of pumpkin cut into chunks
    1 large zucchini diced
    half cup of cauliflower finely diced
    1 clove garlic crushed
    2 tablespoons dried Vegetable Stock powder
    1 tablespoon Smoked paprika
    few stalks parsley finely diced.

    In a medium pan on a medium heat, add 1 teaspoon of vegetable oil and when it is warmed, add the onion, carrot and celery, sweat these until the onion is transparent and the carrot and celery are soft, about 10 minutes, you need this to develop the flavours... so do give it that time.

    Once they are soft, add the garlic clove then add the tomato, and saute until the tomato has broken down and gone all paste like, which takes about another 5 or so minutes.

    Add the other veggies, and give them a bit of a jiggle around with the other veggies, before adding the stock powder and paprika, do the marangue with the whole lot until the paprika is coating all the veggies, and smells utterly divine! Usually just a few minutes!

    Cover the vegetables with water, don't put a gallon in, you want your finished soup to be on the thicker side, cover the pan and let simmer for 20-30 minutes until all the veggies are really nice and soft, taste, and adjust the seasoning, add the parsley, and cracked black pepper if you like.

    You can choose to leave it chunky or puree it at this stage, I prefer it pureed as the veggie chunks are diabolically hot when you eat it that way!!!

    Serve with a swirl of yoghurt (or sour cream if you are being naughty!) and some fresh pesto if you have it!

    Also great with a chunk of Sourdough or other quality bread to clean up the bowl with!

    Approx 375 Calories in the Whole recipe (without sour cream or bread of course!!!) so divide by however many serves you get out of it to get the per serve Calorie amount... in this case I had a bowl for lunch which was roughly 90 calories!!!!

    You can literally drink this till the cows come home.
  • veggie_soup.jpg
Catalyst likes this.
  1. Kim
    For sure! I just love them, but by all means omit :)
  2. Catalyst
    I could do it minus the tomato, yes?
    Kim likes this.