Vegetable Soup


  • 1 tablespoon (15 ml) olive oil

  • 1/2 pound (240 g) leeks, trimmed, split in half lengthwise and well rinsed or use lean meat like turkey sausage or none at all for the vegan in your life.

  • 1 medium white onion, 5 ounces (150 g), chopped

  • 1/2 pound (240 g) carrots, peeled and thinly sliced on the diagonal

  • 2 large celery ribs, thinly sliced on the diagonal

  • 2 tablespoons (25 g) dried lentils or Navy beans

  • 2 tablespoons (25 g) dried split peas

  • 2 tablespoons (25 g) dried small white beans

  • 1 teaspoon (5 ml) crushed dried thyme

  • 1/2 teaspoon (2.5 ml) freshly ground pepper

  • 2 quarts (2 l) low-sodium canned chicken or vegetable broth

  • 1 14 1/2-ounce (435 g) can no salt added plum tomatoes, drained and coarsely chopped

  • 4 ounces (120 g) fresh spinach, well rinsed and tough stems discarded

  1. In a large soup pot, heat oil over medium-low heat. Thinly slice cleaned leeks and add to pot along with the onion. Cook, stirring, until vegetables wilt, about 5 minutes.

  2. Add remaining ingredients except tomatoes and spinach. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.

  3. Add tomatoes and continue to simmer, covered, for another 15 minutes, until white beans are tender. Add spinach and simmer, uncovered, until wilted, about 3 minutes, stirring.

  4. Ladle into soup bowls and serve.

Nutritional Facts

144 calories (17% calories from fat)
8 g protein
3 g total fat (0.4 g saturated fat)
23 g carbohydrate
7 g dietary fiber
0 cholesterol
110 mg sodium

dinner spinach beans peas carrots sausage soup carbs under 45g soup vegetables

2 replies

stackhouse55 2009-11-11 16:55:47 -0600 Report

This recipe sounds great can't wait to fix a pot. I am new to this site and find it very helpful. I am so glad that I found it. I have only know that I am diabetic type 2 for 3 weeks now I have so much to learn. I look foward to getting to know all that I can so that I can manage my life now that I am a diabetic.