Tasty vegetable soups to fill you up not fill you out! Use these soups as a light meal or as a low calorie but filling entrée to a smaller main meal.
Veggie Soup Serves 6
Vegetarian, can be made gluten free
Ingredients:
- 1 large onion, chopped
- 3 cloves garlic, crushed
- 2 x 440g canned tomatoes, undrained and chopped
- 2 zucchini, cut into small cubes
- 2 carrots, peeled and cut into small cubes
- Freshly ground black pepper
- 1 teaspoons dried oregano
- 2 teaspoons dried basil
- 6 cups vegetable stock (gluten free if required)
- 440g canned kidney beans, drained and rinsed OPTIONAL
- 1 ½ tablespoons chopped fresh parsley
Method:
- Place onion, garlic and 2 tbsp of juice from tomatoes in a saucepan and cook over medium heat for 2-3 minutes, or until onion is soft.
- Add zucchini, carrots, black pepper to taste, oregano and basil and cook, uncovered, for 5 minutes, stirring frequently.
- Stir in tomatoes and stock, bring to the boil, then reduce heat and simmer, uncovered, for 20 minutes.
- Add beans, if using and parsley and cook over low heat for 5 minutes longer, or until heated through.
Spring Vegetable Soup Serves 3
Vegetarian, can be made gluten free
Ingredients:
- Spray olive oil
- 1 leek, pale section only, washed & thinly sliced
- 2 celery sticks, sliced thinly
- 2 zucchini, thinly sliced
- 1 cup frozen peas
- 3 cups (750mL) chicken stock
- 2 tblsp shredded mint (optional)
Method:
- Heat a large saucepan over medium-low heat. Spray with oil and add leek, celery & zucchini. Cook until soft, stirring often, approximately 10 mins.
- Add stock and allow to come to the boil.
- Reduce to a simmer and add peas. Cook for 3 mins or until heated through.
- Serve and sprinkle with mint if desired.
Tuscan Vegetable Soup Serves 6
Vegetarian, can be made gluten free
Ingredients:
- Spray olive oil
- 1 brown onion, roughly chopped
- 2 garlic cloves, crushed
- 2 celery sticks, thinly sliced
- 2 carrots, quartered, thinly sliced
- 2 zucchini, quartered, thinly sliced
- 2 x 400g can diced tomatoes
- 6 cups reduced salt beef stock
- 160g savoy cabbage, finely shredded
- ½ cup frozen peas
- 400g can cannellini beans, rinsed & drained, OPTIONAL
- ¼ cup flat leaf parsley, chopped
Method:
- Heat a large saucepan over medium to high heat. Spray with oil. Add onion and garlic. Cook, stirring for 3 minutes. Add celery, carrot and zucchini. Add tomatoes with juice and stock. Cover and bring to the boil. Reduce heat to low and cover, simmer for 10 minutes.
- Add cabbage and simmer for 5 minutes. Stir in peas, beans if using and parsley. Simmer for 5 minutes or until peas are tender. Season to taste and serve.
Curried Vegetable Soup Serves 3
Vegetarian, can be made gluten free
Ingredients:
- Spray olive oil
- 2 cloves garlic, crushed
- 1 medium or 2 baby fennel bulbs, trimmed, quartered and thinly sliced
- 2 leeks, trimmed, washed and thinly sliced
- 2 medium zucchini, thinly sliced
- 3 cups (750mL) chicken stock
- 2 tsp Madras curry powder
- 420g can four bean mix, rinsed and drained (OPTIONAL)
Method:
- Heat a large saucepan over medium heat. Spray with oil and add garlic. Add fennel, leeks and zucchini, stirring often, for 6-8 minutes or until vegetables soften. Stir in curry powder and mix to coat.
- Stir in chicken stock, cover and bring to the boil. Reduce heat and gently simmer for 5 minutes. Add beans if needed. Serve.
Vegetable Miso Soup Serves 4
Vegetarian, can be made gluten free
Ingredients:
- 10g sachet bonito soup stock
- ¼ cup mirin
- 1.5 tblsp soy or tamari sauce
- ¼ cup white miso paste
- 3 bunches, asian greens, washed and cut into 1 inch thick pieces
- 2 bunches thin asparagus stalks, cut into 1 inch pieces, woody ends discarded
- 150g mushrooms, sliced
- 60g baby spinach
Method:
- Combine 6 cups cold water and bonito sachet over high heat. Bring to the boil. Add mirin and soy sauce. Remove ½ cup of the mixture from the pan and place in a bowl. Add miso paste and stir to combine. Add miso mixture to the pan.
- Reduce heat to medium. Add all vegetables and cook until soft. Serve.