Vegetable Soup

Did you know?

Plant-based whole foods have a lower caloric density, which means you can eat more food, but take in less calories, aiding in weight control, without going hungry.

Try a hearty vegetable soup this week, which is quick, easy, low in calories, but very satisfying!   It goes great with Wasa crackers, and fresh ground pure peanut butter.

Vegetable Soup

Great with Wasa crackers, and fresh ground pure peanut butter

Modified from Jeff Novick’s, FAST FOOD.


Serves: 4-5

Prep time: about 10 minutes

Cook time: about 10 minutes



·      1-14 oz can no / low salt tomato produce (whole, diced or pureed)

·      1-14 oz can favorite no / low salt beans (kidney, black, cannellini, garbanzo, etc)

·      2 lbs favorite frozen veggies

     o   Such as 12 oz bag of Italian mix and a 12 oz bag of mixed vegetables. 

     o   plus a little diced frozen onions or fresh diced

·      ½ lb fresh or frozen greens, such as spinach, kale, chard, collards, beet greens, bok choy or cabbage.

·      1 cup of a healthy starch, could be:

   o   Brown rice (could be 10 minute quick cook brown rice)

   o   Whole grain pasta,

   o   Cut up white or sweet potato,

   o   Barley,

   o   Corn. 

·      Seasonings:  you can use dry or fresh spices as garlic and onion powder, ginger, blends like Italian, Chipotle, Curry,  etc..



·      Put the tomato product in a pot of right size. 

·      Fill the empty can 2 times with water and put water in pot, too. 

·      Add all the other ingredients.

·      Bring all to a boil. 

·      Cover and simmer for about 10 minutes until veggies are tender, and rice or pasta is cooked.

See the Healthy Recipes and Shopping Guide for details!

Are you ready for health?

Lifestyle Medicine


Memorial Health System

serving Marietta, Ohio 

and the surrounding region!



Office: 740-592-4229

FAX: 740-592-4010

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© David Drozek 2014