• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Display Search Bar
  • Contact
Follow me on Facebook! Follow me on Twitter! Follow me on Pinterest! Follow me on Instagram! Email me!

Diabetic Foodie

Because a diabetes diagnosis a diabetes diagnosis still means a life full of flavor!

  • Home
  • About
    • Meet The Team
    • Food Philosophy
  • Recipes
    • All Recipes
    • Appetizers & Snacks
    • Breads
    • Breakfast
    • Desserts
    • Drinks
    • Main Dishes
      • Fish & Seafood
      • Meats
      • Poultry
      • Vegetarian
    • Pasta & Grains
    • Salads & Dressings
    • Sandwiches
    • Sauces & Condiments
    • Seasonal
      • Fall
      • Spring
      • Summer
      • Winter
    • Side Dishes
    • Soups & Stews
  • Special Diets
    • Gluten-free
    • Paleo
    • Vegan
Home » Soups & Stews » Garden Fresh Vegetable Soup

Garden Fresh Vegetable Soup

Posted by: Diabetic Foodie / Gluten-free, Soups & Stews, Summer, Vegan, Vegetarian / May 28, 2014

This post may contain affiliate links. Please read our disclosure.

Jump to Recipe Print Recipe
Overhead view of two bowls of soup in white bowls with black speckles on a white marble background next to a cloth napkin and a white ramekin with chopped herbs

This garden fresh vegetable soup is a great way to use up your produce. Simply combine the ingredients in one pot and simmer to bring out the flavors!

Two bowls of vegetable soup, one in the foreground and one in the background, next to a white ramekin with chopped herbs. Bowls are white and speckled black

Do you ever find yourself craving soup when it’s hot out? Maybe it’s because I get so many great vegetables from summer farmers’ markets, but a big bowl of garden fresh vegetable soup was the perfect solution!

This warm tomato-based soup is loaded with vegetables and comes together in one pot on the stove. How do you beat that?

And the recipe is very flexible! If you have some different vegetables on hand, you can use this recipe as a guide to whip up a delicious dish with your produce.

So no matter what season it is, whether it’s scorching or freezing outside, I can tell you right now that there is never a bad time for tomato veggie soup!

How to make garden fresh vegetable soup

Ready to see how easily this soup comes together?

Ingredients separated into individual bowls and rakemins, as seen from above on a white marble surface

Step 1: Heat the oil in a large pot over medium-high heat.

Step 2: Once the oil is hot, add the onion, garlic, and celery. Cook, stirring occasionally, until the onions begin to look translucent, about 5 minutes. Add salt and garlic pepper, then stir.

Veggies sauteing in a metal pot with a white rubber spatula, as seen from above

Step 3: Add the tomatoes and stock. Stir to incorporate well.

Soup simmering in a metal pot with a white rubber spatula for stirring, as seen from above

Step 4: Add the cauliflower and carrots, bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes, stirring occasionally.

Soup simmering in a metal pot, as seen from above

Step 5: Add the bell pepper, squash, and kale. Bring the mixture back to a boil, reduce the heat, and simmer for another 10 minutes, stirring occasionally.

Kale, zucchini, and bell pepper added to the metal pot, as seen from above

Step 6: Cook until the vegetables are as soft as you like them, then spoon the soup into four bowls and garnish with fresh basil.

That’s it! All you need is one pot and your veggies, and you have yourself a delicious meal.

Side view of a bowl of soup with a spoon next to the bowl on a white marble surface; second bowl of soup in the background

Choosing ingredients for this soup

As I mentioned, this recipe is quite flexible. In fact, it follows a very general soup-making technique, which means you can easily substitute your desired ingredients.

The process for a simple soup is:

  • Sauté aromatic vegetables like onions, garlic, and celery in olive oil for 5 minutes.
  • Add seasonings like salt and pepper and stir.
  • Add crushed tomatoes and stock.
  • Add firm vegetables such as carrots, cauliflower, broccoli, and/or root vegetables. Simmer for 15 minutes.
  • Add softer vegetables such as yellow squash, zucchini, bell peppers, string beans, and leafy greens. Simmer for 10 minutes.
  • Garnish with fresh herbs.

So if you want to add ingredients like peas, corn, or drained and rinsed canned beans, throw them in with the softer vegetables.

Or, if you want to add some sweet potatoes, chop them up and add them with the firmer vegetables.

The possibilities are endless!

Overhead view of two bowls of soup in white bowls with black speckles on a white marble background next to a cloth napkin and a white ramekin with chopped herbs

Variations for this recipe

When cooking this soup, you can control the texture of the vegetables based on your preferences.

I like my vegetables to be on the crunchy side, but if you prefer yours to be softer, cook each stage for 5 or 10 minutes more than indicated.

If you’re watching your sodium, reduce or omit the Kosher salt. You can also use low-sodium or homemade stock and fresh peeled tomatoes.

For a thinner soup, simply add more stock.

Feel free to customize this recipe to your preferences!

Close up of a spoon lifting a spoonful of soup away from the bowl

What to eat with vegetable tomato soup

This dish is full of warm, comforting flavors that are easy to complement any side.

I like to enjoy mine with low-carb parmesan crisps instead of crackers for a healthy lunch. Or, if you enjoy rice with your soup, you could make a batch of low-carb cauliflower rice to soak up all the flavors!

Or, for something a little crunchy, try these roasted Italian herbed nuts or crispy roasted chickpeas with parmesan.

There are so many options to go with your tasty, nutritious, satisfying veggie soup!

Vegetable soup in a white bowl with black speckles, close-up side angle of the soup

Storage

Soups are a great dish to make in advance so you have meals ready to go throughout the week.

If you meal prep this soup or find yourself with leftovers, store covered in the refrigerator and eat within 4-5 days.

Other vegetable soups and stews

I firmly believe that soup can be enjoyed all year round, not just when it’s cold outside! If you enjoy soups during all seasons, here are a few more vegetable soup recipes I know you’ll love:

  • Butternut Squash Posole
  • White Bean Lentil Soup (Instant Pot)
  • Creamy Cauliflower Soup with Brussels Sprouts

When you’ve tried this soup, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card
Vegetable soup in a white bowl with black speckles on a white background next to a cloth napkin with red stripes
5 from 1 vote

Garden Fresh Vegetable Soup

This garden fresh vegetable soup is a great way to use up your produce. Simply combine the ingredients in one pot and simmer to bring out the flavors!
Prep Time:20 minutes
Cook Time:40 minutes
Total Time:1 hour
Author:Diabetic Foodie
Servings:4
Review Print

Ingredients

  • 2 tablespoons olive oil
  • ½ large onion (chopped)
  • 3 cloves garlic (minced)
  • 2 stalks celery (diced)
  • ¼ teaspoon kosher salt
  • garlic pepper
  • 28 ounces crushed tomatoes
  • 3 cups vegetable or chicken stock
  • 1 small head cauliflower (separated into bite-sized florets)
  • 2 large carrots (sliced)
  • 1 large red bell pepper (chopped)
  • 2 yellow squash (halved lengthwise, then sliced into half moons)
  • 4 stalks of kale (stems removed and leaves finely chopped)
  • ½ cup fresh basil (chopped)
US Customary – Metric

Instructions

  • Heat the oil in a large pot over medium-high heat.
    2 tablespoons olive oil
  • Once the oil is hot, add the onion, garlic, and celery. Cook, stirring occasionally, until the onions begin to look translucent, about 5 minutes. Add salt and garlic pepper, then stir.
    ½ large onion, 3 cloves garlic, 2 stalks celery, ¼ teaspoon kosher salt, garlic pepper
  • Add the tomatoes and stock. Stir to incorporate well.
    28 ounces crushed tomatoes, 3 cups vegetable or chicken stock
  • Add the cauliflower and carrots, bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes, stirring occasionally.
    1 small head cauliflower, 2 large carrots
  • Add the bell pepper, squash, and kale. Bring the mixture back to a boil, reduce the heat, and simmer for another 10 minutes, stirring occasionally.
    1 large red bell pepper, 2 yellow squash, 4 stalks of kale
  • Cook until the vegetables are as soft as you like them, then spoon the soup into four bowls and garnish with fresh basil.
    ½ cup fresh basil

Recipe Notes

This recipe is for four servings of soup.
If you want softer vegetables, add 5 to 10 minutes to each stage of the simmering process.
For a thinner soup, add more stock.
If you’re watching your sodium, reduce or eliminate the kosher salt. You can also use a low-sodium or homemade stock and fresh peeled tomatoes.
Leftovers can be stored covered in the refrigerator for 4-5 days.

Nutrition Info Per Serving

Nutrition Facts
Garden Fresh Vegetable Soup
Amount Per Serving (1 bowl)
Calories 202 Calories from Fat 87
% Daily Value*
Fat 9.7g15%
Saturated Fat 1.4g9%
Trans Fat 0g
Polyunsaturated Fat 1.6g
Monounsaturated Fat 6g
Cholesterol 0mg0%
Sodium 423.2mg18%
Potassium 1064mg30%
Carbohydrates 26.4g9%
Fiber 11.3g47%
Sugar 13.4g15%
Protein 7g14%
Net carbs 15.1g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Soups and Stews
Cuisine: American
Diet: Diabetic, Vegan, Vegetarian
Keyword: Tomato vegetable soup, vegetable soup
Did you make this recipe?Click here to leave a comment & star rating!

Related Posts

  • Pear Guacamole with Pistachios in a ramekin on a wooden serving tray with sliced red bell peppers
    Pear Guacamole with Pistachios (Low-Sodium)

    This pear guacamole with pistachios has just a little sweetness plus a hint of smoke…

  • Turkey Barley Vegetable Soup
    Turkey Barley Vegetable Soup

    Nutritious meets comfort in this hearty turkey barley vegetable soup! It's loaded with veggies and…

  • Closeup of barley salad in a white bowl garnished with two lime wedges and cilantro; bowl on a wooden serving tray with a blue chevron napkin in the background
    Barley Salad with Black Beans, Avocado, and Corn

    This high-fiber barley salad with black beans, avocado, and corn is perfect for meal prep!…

  • Facebook
  • Twitter
  • Yummly
  • Email

Reader Interactions

Join the Conversation

    Leave a Comment Cancel reply

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. Joshua Hampton says

    May 29, 2014 at 1:09 pm

    I have soup cravings too, regardless of the weather. Soup is an all year-round food for me. I love this garden-fresh vegetable soup recipe.

    Reply

Primary Sidebar

Welcome!

If you have diabetes, cook for someone who has diabetes or just want to eat healthy, you're in the right place. We firmly believe that a diabetes diagnosis can still mean a life full of flavor!

Read More »

Browse Around

  • Breakfast
  • Appetizers & Snacks
  • Main Dishes
  • Side Dishes
  • Salads & Dressings
  • Soups & Stews

    Footer

    Gluten Free

    Vegetarian chipotle chili in a white bowl on a wooden serving tray with a second bowl and blue checkered napkin in background

    Vegetarian Chipotle Chili (Slow Cooker)

    Two filets of baked salmon in tomato sauce on a white plate next to two lemon wedges

    Salmon in Tomato Sauce

    Low sodium no bean chili in a white bowl topped with shredded cheese, sour cream, and sliced green onion, as seen from above

    Low Sodium No Bean Chili

    Vegan

    Curried Black-Eyed Peas

    Curried Black-Eyed Peas

    Almond Truffles (Vegan, Gluten-free)

    Skinny Vanilla Almond Latte

    Skinny Vanilla Almond Latte (Dairy-free)

    Nutritional Disclaimer

    Please note that we are not nutrition experts or medical professionals. Nutritional information included with each recipe on this site was estimated by using an online nutrition calculator. If accurate nutritional information is critical to your health and well-being, please independently perform the calculations yourself. No information presented on this site is a substitute for the services of a trained health professional.
    Follow me on Facebook! Follow me on Twitter! Follow me on Pinterest! Follow me on Instagram! Email me!
    • Terms of Use Agreement
    • Disclosures
    • Privacy Policy
    Copyright © 2023 Diabetic Foodie and the Diabetic Foodie logo are registered trademarks. All rights reserved.