Garden Vegetable Soup

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
Yields 4 - 6 servings
garden vegetable soup

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

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.

Learn more about

Nutrition

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
Vitamin A: 77 %
Vitamin C: 66 %
Vitamin D: 25 %
Zinc: 11 %
Folate: 24 %