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Hearty Tomato Vegetable Soup

Prep Time 5 minutes
Cook Time 20 minutes
Hearty Tomato Vegetable Soup is a meal in a bowl - chock full of vegetables and legumes, including protein-rich chickpeas and edamame beans. You can get this flavourful soup on the table in about 30 minutes, with minimal hands-on time as the recipe uses dried spices, frozen vegetables, and canned chickpeas.
Servings 8 cups
Calories 276 kcal

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup diced onion
  • 2/3 cup tomato paste (156 ml can)
  • 1 tablespoon dried basil
  • 1 tablespoon garlic powder
  • 1 teaspoon dried oregano
  • 4 cups vegetable broth
  • 2 cups frozen vegetables of choice
  • 1/2 cup frozen edamame beans
  • Optional: other fresh vegetables you want to use up See recipe notes
  • 2 cups starch of choice (uncooked potatoes or cooked rice or pasta)

Optional, if vegetarian

  • 1/2 to 1 cup grated Parmesan cheese

Optional for garnish

  • 1 tablespoon fresh basil, torn or chopped
  • 2 tablespoons shredded cheese of choice
  • croutons
  • plain yogurt or sour cream

Instructions

  • Heat the oil to medium and add the onions and cook, stirring occasionally, for about 5 minutes or until starting to soften, with bits of brown.
  • Add the tomato paste and spices: dried basil, garlic powder, and dried oregano, and cook on med-low for about 5 minutes, stirring occasionally.

If you're using cooked pasta or rice

  • Add the broth, chickpeas, frozen vegetables, and pasta/rice. Bring to a boil, then reduce the heat and simmer for about 20 minutes. You can leave this to simmer for longer, but the pasta/rice will absorb more water, making the soup less soupy.

If you're using uncooked potatoes

  • Add the potatoes, along with vegetable broth, bring to a boil, reduce heat and cook for about 10 minutes, until the potatoes are fork tender. Then add the remaining ingredients: the chickpeas and frozen vegetables and simmer for about 10-15 minutes.

Optionally, if you're vegetarian

  • Add the Parmesan cheese at the end of cooking, and heat through.

Optionally, garnish the soup

  • I made some homemade croutons to garnish the soup. I used cookie cutters to cut the croutons out of some slightly stale bread. I fried them lightly in margarine.
    I also garnished with some shredded cheese, a few dollops of plain yogurt (you could also use sour cream), and some torn fresh basil.

Notes

Storage and Reheating

You can store this soup in the fridge for 2-3 days in a well-sealed container. If you've used rice or pasta in the recipe, when you reheat the soup you may need to add more broth or water. 

Using fresh instead of frozen vegetables

If you have some fresh vegetables that you would like to use up, I'd recommend cutting them into bite-sized pieces, and adding them to the soup after you've cooked the onion, tomato paste and spices.
Add slower cooking vegetables first (carrots typically take the longest, then potatoes, and other starchy vegetables like yam or squash.) Cook them in some of the broth before adding the remaining ingredients. 
If you want to include vegetables that have a higher water content, such as zucchini or spinach, add them when the rest of the soup is done, and cook them long enough to heat through. 

Nutritional Information

Nutrition information is an estimate only, and includes brown rice as the starch. It does not include the optional Parmesan cheese, or any of the optional garnishes. 

Nutrition

Serving: 1cup | Calories: 276kcal | Carbohydrates: 51g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 667mg | Potassium: 530mg | Fiber: 5g | Sugar: 4g | Vitamin A: 2902IU | Vitamin C: 10mg | Calcium: 61mg | Iron: 3mg