Dairy Farmers of Canada

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
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.

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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 %