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healthy soup recipes

Vegetable Soup Recipe | Easy and Tasty Vegan Soup Recipe | Weight-Loss Friendly

This Vegan Soup Recipe is colorful, tasty, easy + quick to make and low in calories!
5 from 4 votes
Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Course Appetizer, Main Course
Cuisine british, Italian, Mediterranean
Servings 4 portions
Calories 116 kcal


  • 1 tbsp Olive Oil
  • 200 g Carrots
  • 200 g Swede
  • 100 g Onions
  • 100 g Potatoes
  • 1 tsp Parsley Dry
  • 400 g 1 tin Chopped Tomato
  • 500 ml Water
  • Salt and Black Pepper to Taste


  • Wash, peel and chop the carrots, swede, onions, and potatoes in cubes the same size; I normally do cubes of about 5mm per side.
  • Put a pot on high heat and add the olive oil; once this is warm, add the chopped vegetables and dry parsley and mix well.
  • Keep on mixing the vegetables on high heat for 4-5 minutes and do not allow them to stick to the bottom. Do this until the edges of the vegetables start softening and the onion is getting translucent.
  • Add the chopped tomato and water to the soup mix and bring the heat down to medium.
  • Once the mixture starts simmering, add the salt and pepper, mix well and put a lid on the pan. Bring the heat down to low and allow the soup to continue simmering for another 45 minutes.
  • After 45 minutes, all the vegetables will be nicely cooked (if they are not for some reason – especially the potatoes – keep on cooking) so switch the heat off and allow to cool before blending, so to avoid getting burnt.
  • Warm-up, serve in four bowls and enjoy!


There are just a few quick notes for this recipe:
I recommend deciding before chopping whether the soup will be fully blended to a cream, partially blended with a bit of bite, or kept chunky, as this will determine how much time you really want to spend chopping. Should you know that you want your soup fully blended, then the vegetables can be chopped a bit rougher and in bigger pieces, although not too big as the cooking time may increase. I like mine partially blended, with just a bit of bite, therefore my vegetables are normally 5mm in size.
Parsley is not necessary for this recipe and nor is the black pepper, but I like them to add that little depth. Should you like the warmth black pepper brings, you can focus on that without adding the freshness of parsley, and you can even add a few chili flakes to the mixture when sauteing the vegetables.
If you do not have chopped tomatoes, these can be exchanged for passata or fresh tomatoes (if you have them too soft to use in a salad even better).
Should you find the soup is too acidic, it may be because of the tomatoes; this can be fixed by adding a bit of caster sugar (half a teaspoon) to the soup and bringing it back to the boil.
You may need more than 500ml of water, so keep an eye on it while it cooks; 500ml works for me and the consistency I like, but as it has zero calories, should you wish to make your soup go further, or should you like it thinner, then add some more. If you add more water at later stages, always allow it to boil before eating – this concedes all the flavors to blend well together.
As I like my soup partially chunky, I use a hand-held blender, but if you prefer it completely smooth, then a jug blender may be easier to use in this instance. In any case, please allow the soup to cool down before blending so as not to burn yourself (tomatoes burn like very few other foods – I have found the hard way!).


Calories: 116kcalCarbohydrates: 20gProtein: 3gFat: 4gSaturated Fat: 1gSodium: 192mgPotassium: 642mgFiber: 5gSugar: 8gVitamin A: 8470IUVitamin C: 32mgCalcium: 82mgIron: 2mg
Keyword Carrots, Healthy Meal, Swede, Vegan Soup Recipe
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