This is a tasty, low-fat hearty vegetable soup recipe. It’s all vegetables, beans, and rice, so there are not a lot of calories, either. You can replace the soy sauce with low-sodium soy sauce if desired.
Submitted by Sadie
Updated on January 15, 2023
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Ingredients
This recipe was developed at its original yield. Ingredient amounts are automatically adjusted, but cooking times and steps remain unchanged. Note that not all recipes scale perfectly.
Original recipe (1X) yields 7 servings
¾cupchopped celery
¾cupchopped onion
1cupchopped carrots
1(14.5 ounce) candiced tomatoes, drained
3cupstomato-vegetable juice cocktail
2cupswater
1leek, chopped
1potato, peeled and cubed
1(15 ounce) canpeas, drained
1(15 ounce) canwhole kernel corn, drained
2(15 ounce) cansgarbanzo beans, drained
1cuplong-grain white rice
1tablespoonsoy sauce
¼teaspoondried thyme
½teaspoonground black pepper
¼teaspoongarlic powder
1teaspoondried dill weed
Directions
Combine celery, onion, carrots, tomatoes, tomato-vegetable juice, water, leek, potato, peas, corn, garbanzo beans, rice, soy sauce, thyme, ground black pepper, garlic powder, and dill weed in a large pot over high heat.
Bring to a boil, reduce heat, and simmer until vegetables are tender, about 30 minutes.
Nutrition Facts (per serving)
354
Calories
2g
Fat
74g
Carbs
12g
Protein
Nutrition Facts
Servings Per Recipe 7
Calories 354
% Daily Value *
Total Fat
2g
3%
Saturated Fat
0g
2%
Sodium
1086mg
47%
Total Carbohydrate
74g
27%
Dietary Fiber
10g
36%
Total Sugars
11g
Protein
12g
24%
Vitamin C
51mg
56%
Calcium
93mg
7%
Iron
5mg
26%
Potassium
830mg
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Tried this recipe with a couple changes. My wife and I don’t like garbanzo beans, so I cooked up some white bean soup and used that instead. Also added fresh green beans (a mistake). Used fresh cherry tomatoes instead of diced tomatoes. Soup is very hearty and has a good flavor. Could use more salt–maybe double the soy sauce.
I followed this recipe exactly except that I replaced one can of Garbanzo beans with a can of Butter beans. The soup was very hearty and tasted great. Note that the rice absorbed all the liquid in no time. I would recommend that more chicken stock and/or water is added.
1
Jeannie notes.. Above is curated for evaluation and recommendation from Allrecipes
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