The Diet Equation: vegetables + vegetables + vegetables
The Solution: soup + soup + soup
So Very Vegetable Soup was my first soup creation and, after some tweaking, I pronounced it good—tasty, satisfying, and filled with different textures because some ingredients are crunchy while others are softer. Then it turned out to be extra-good when I added a dollop of goat cheese or a sprinkling of sheep romano cheese to a serving.
This soup is easy to make (except for lots of chopping), is foolproof (except if overcooked), and has so much fiber, you don’t have to worry about the carbs. You can eat all you want with no weighing or measuring. Or you can enrich the soup by adding potatoes, peas or legumes. A can of lentils, in particular, really enhance the taste. But remember: additions like this will bring you back into the world of diet calculations.
Caveat culinaria/us: The vegetable quantities below are rough estimates because I take an everything-but-the-kitchen-sink approach and just put in what I have. You can add more of one vegetable and less of another, but you should aim for balance. For example, too many carrots could make the soup too carroty and too sweet.
- 3-5 cups of chicken stock, broth, or bouillon to barely cover the vegetables. The amount really depends on how many vegetables you’ve added.
- 1-2 onion(s), chopped. Any type will do.
- Garlic to taste. I add 2 tbsp. of chopped garlic.
- 28 oz. can of diced tomatoes
- 2 large carrots, peeled and sliced
- ¼ – ½ head of cabbage, chopped to bite-size pieces
- 1-2 tsp. of a spice that appeals to you. I find that parsley, thyme or basil works nicely.
- Salt to taste.
Other Vegetables You Can Add
- 2-4 celery stalks, sliced. You can leave on the leaves as well.
- 1 parsnip, peeled and sliced
- 2-4 green zucchini, sliced
- 2-4 yellow zucchini, sliced (Add halfway through cooking so this vegetable survives.)
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 cup turnip or rutabaga, diced
- 1 cup daikon or lo bok, diced
- 1-2 cups bok choy, chopped
- Beets may overpower the taste of other vegetables, not to mention the colour of the soup.
- Mushrooms give off a liquid when cooking that could alter the balance of the soup. I suggest mild mushrooms such as enoki.
- Spinach, because of its consistency, would have to be cooked separately, chopped, and added at the end.
- Chop vegetables beforehand.
- Turn heat under a large pot to high.
- Add 1 cup of the chicken broth.
- Add garlic, onions, and all other vegetables.
- Add canned tomatoes and mix well.
- Add more chicken broth until vegetables are barely covered. You want the soup to be chock-full of vegetables.
- Add spice(s).
- Bring soup to boil, then turn down heat until it is simmering.
- Taste to see if you need to add salt. Start with 1 tbsp. and then taste, and so on. My salt philosophy is to cook with it sparingly and let people add their own after being served.
- Cover and simmer for 30 minutes.
For Weight Watchers: 0 points on both the Points and PointsPlus plan. If you’re dieting under the Points plan, you don’t have to worry about carrots or parsnip unless you plan to eat all the soup in one sitting! The quantity of soup will be so great that any individual bowl serving won’t have enough of either to count.