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Vegan Vegetable Soup
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Healthy Vegan Vegetable Soup (Oil-free, No added Salt)

This healthy Vegan Vegetable Soup is oil-free with no added salt. What better way to start the New Year? 
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Appetizer
Cuisine: American
Servings: 12 servings
Calories: 100kcal
Author: Deborah

Ingredients

  • ¼ cup vegetable broth low sodium works best
  • 4 cloves garlic minced
  • 1 med red onion 1.5 cups chopped
  • 4 large carrots coarsely chopped
  • 10 oz can 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 can tomato paste
  • 15 oz can white beans low sodium
  • 2 large potatoes coarsely chopped
  • 1.5 large yellow squash coarsely chopped
  • 2 tablespoon lemon juice fresh squeezed
  • 1 tsp ground pepper

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: 10oz | Calories: 100kcal | Carbohydrates: 20g | Protein: 5g | Sodium: 375mg | Potassium: 750mg | Fiber: 5g | Sugar: 7g | Vitamin A: 4595IU | Vitamin C: 33.2mg | Calcium: 71mg | Iron: 2.7mg