Healthy Vegan Vegetable Soup (Oil-free, WFPB, No added Salt)
This healthy Vegan Vegetable Soup is oil-free with no added salt. What better way to start the New Year?
Servings: 12 servings
Calories: 110kcal
Cost: $7
Ingredients
- ¼ cup vegetable broth low sodium is preferred
- 4 cloves garlic minced
- 1.5 cups red onion or 1 medium
- 4 large carrots coarsely chopped
- 10 oz crushed tomatoes I used Rotel
- 2 med green bell pepper coarsely chopped
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 6-8 cups water divided; you can substitute 2-4 cups water with vegetable broth
- 15 oz can tomato sauce
- 6 oz tomato paste
- 15 oz white beans low sodium
- 2 large potatoes coarsely chopped
- 1.5 large yellow squash coarsely chopped
- 2 tablespoon lemon juice fresh squeezed
- 1 teaspoon ground pepper
- 2 tablespoon fresh thyme for garnish
Instructions
- In large skillet, saute garlic and onion in vegetable broth over medium heat for about 5 minutes. Add carrots, crushed tomatoes and bell pepper and give it a quick stir until well-combined. Add onion and garlic powders and 2 cups of water and stir thoroughly allowing to simmer for 5 to 8 minutes, until almost fork-tender.
- Meanwhile, in large pot, add tomato sauce, tomato paste and 2 more cups of water while cooking over medium heat. Add white beans, yellow squash, potato, lemon juice and pepper and give it a whirl. Bring to boil, then reduce heat to medium.
- Add vegetables and spices from skillet to tomato mixture. Combine and cook over medium heat for 20 minutes or so until all vegetables are fork-tender. Garnish with your favorite toppings and serve immediately.
Notes
As I was chopping up my vegetables for this recipe, I couldn't help but think that working with my hands in the kitchen was similar to working with my hands in the garden!
Nutrition
Serving: 1cup | Calories: 110kcal | Carbohydrates: 23g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Sodium: 356mg | Potassium: 787mg | Fiber: 6g | Sugar: 8g | Vitamin A: 4639IU | Vitamin C: 37mg | Calcium: 80mg | Iron: 3mg