This easy tomato vegetable soup, a plant-based, vegan and oil-free recipe is easily adaptable to your favorite vegetables. It's comforting when you have a cold or on a rainy day. Serve with crusty bread.
The basic recipe for this vegetable soup is so simple and extremely versatile. It's truly a "kitchen sink" recipe. Throw in whatever you've got on hand to make this comforting plant-based, vegan, oil-free soup.
The ingredients you'll need for the base of this tomato vegetable soup are:
- garlic (fresh and granulated garlic)
- Italian seasoning
- tomato paste
- diced tomato (canned or fresh)
The vegetables and other ingredients are:
- corn (frozen, fresh or canned)
- green beans
- yellow squash
This soup is easily adaptable. Start with the tomato soup base and then add whatever vegetables or other ingredients you have on hand. Anything but the kitchen sink!
Try adding these plant-based ingredients to change it up:
- small pasta, like alphabet (great for kids or young at heart), small shells, macaroni, rotini, farfalle
- bell peppers
- kidney beans
- cannellini beans
- roasted bell peppers
- swiss chard
- butternut squash
- roasted garlic
- green peas
You can make this veggie soup in a stockpot on the stove, in a slow cooker or in your pressure cooker. I have given instructions below for stovetop preparation.
Is this soup good for weight loss?
Yes. Since this recipe is oil-free and full of low calorie dense vegetables, it's great for plant-based weight loss. You could use this tomato vegetable soup as your non-starchy veggies on a 50/50 plate. Just be sure not to add starches to the soup, if you'd like for it to be your non-starchy vegetable side.
If you do add starches, like potato, pasta, rice, beans or corn, then you can eat this soup as your entire meal.
Does vegetable soup freeze well?
Yes! Store cooled soup in mason jars or other freezable air tight containers and fill soup ¾ full. Label and freeze for up to 3 months.
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🗺 Around the world
Anytime we're under the weather, I make a vat of this easy vegetable soup to cure what ails us. It's loaded with good stuff and healing herbs and spices.
Years ago, my 2nd mom showed me how to make her incredible chicken vegetable soup. It was the soup she would make with whatever veggies she had on hand and in the freezer, some chicken, italian seasonings and half a jug of vegetable juice.
If she had leftover green beans or rice or corn or whatever from dinner one night, she would put them in freezer. Then, when it was time to make the soup, she pulled everything out and tossed it in!
I've adapted it to be this plant-based version and it's our go-to soup recipe.
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Trying to lose weight on vegan diet? Try these recipes that work well on a 50/50 plate.
🔑 Vegan weight loss ebook
Are you frustrated because you can't seem to lose weight on a plant-based or vegan diet?
Download my ebook, The Key to Weight Loss on a Plant-Based Diet: Calorie Density to learn which foods contribute to weight gain and which foods contribute to weight loss. You'll also get a free printable chart and visual examples of weight loss plates!
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- 1 large sweet onion, chopped
- 8 stalks celery, chopped
- 2 cups carrot, chopped
- 5 garlic cloves, minced
- 2 tablespoons dried Italian seasoning
- 1 tablespoon granulated garlic
- 2 cups green beans, fresh or frozen, sliced into 2 inch pieces if not already smallish pieces
- 1 bag frozen corn
- 2 cans diced or stewed tomatoes
- 1 can tomato paste
- 1 zucchini, quartered longwise and cut into 1 inch pieces
- 1 yellow squash, quartered longwise and cut into 1 inch pieces
- salt and pepper, to taste
- Fill your pot halfway with water (about 3 quarts) and turn on high. Then, add the onion, celery, carrot, garlic, Italian seasonings and granulated garlic, stir and bring to a boil.
- Turn heat down to medium low and simmer ingredients until the onion is mostly translucent.
- Add green beans, corn, tomatoes and tomato paste (and any beans, uncooked white rice or other non-tender veggies at this point) and turn heat to medium. Bring to a slow boil and cook for about 10 minutes.
- Add zucchini, squash, salt and pepper and cook for 5 minutes. (If you're going to add pasta, already cooked rice or any other tender veggie, this would be when to add it.)
- Taste and adjust seasonings, as needed. Sometimes, I add more Italian seasonings or a bit more tomato or tomato paste.
- Serve piping hot by itself or with crusty whole grain bread or crackers.