Garden Vegetable Soup
Our dietitians' favourite
This recipe is taken from the 2005 Milk Calendar. The fresh flavour and wholesome goodness of homemade vegetable soup is irreplaceable. This can be a starter or a main course, served with crusty whole grain bread and a wedge of cheese.
- Prep: 15 min
- Cooking: 30 min
Ingredients
- 1 tbsp (15 mL) butter
- 3 cloves garlic cloves
- 2 carrots diced
- 2 stalks of celery diced
- 1 onion diced
- 1 tsp (5 mL) dried rosemary or dried thyme
- 2 cups (500 mL) vegetable stock or chicken broth
- 2 potatoes cut into 1/2-inch (1 cm) cubes
- 2 tomatoes chopped
- 2 tbsp (30 mL) tomato paste
- 3 tbsp (45 mL) all-purpose flour
- 3 cups (750 mL) Milk
- 1 cup (250 mL) finely chopped broccoli or frozen peas thawed
- 2 cups (500 mL) baby spinach
- Salt and pepper to taste
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Preparation
In large pot, melt butter over medium heat; cook garlic, carrots, celery, onion and rosemary, stirring, for 5 min or until onions are softened. Stir in vegetable stock and potatoes; bring to boil over high heat, stirring often. Reduce heat to medium-low, cover and simmer for 8 min or until potatoes are almost tender.
Stir in tomatoes and tomato paste; cook, covered, for 5 min or until tomatoes are softened. Increase heat to medium. Whisk flour into milk; gradually stir into pot. Stir in broccoli. Cook, uncovered, stirring often, for 5 min or until broccoli is tender-crisp. Stir in spinach just until wilted. Season to taste with salt and pepper.
Tips
For the Adventurous:Add 1 cup (250 mL) diced fennel with onion, 1 chopped roasted red bell pepper and 1 cup (250 mL) halved sugar snap peas in place of broccoli. Ladle soup into an ovenproof bowl, sprinkle with shredded Canadian Canadian-Swiss cheese; broil before serving.
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Nutritional information
Per serving| Energy: | 184 Calories |
| Protein: | 8 g |
| Carbohydrate: | 29 g |
| Fat: | 5 g |
| Fibre: | 3.7 g |
| Sodium: | 374 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 19 % / 206 mg |
| Folate: | 24 % |
| Vitamin A: | 77 % |
| Vitamin C: | 66 % |
| Vitamin D: | 25 % |
| Zinc: | 11 % |
