There’s nothing quite like a warm bowl of soup to soothe the soul, and this Quick Italian Vegetable Soup is comfort in a bowl! It’s my go-to recipe for busy weeknights when I’m craving something nourishing, delicious, and incredibly easy. We’re using a simple shortcut—frozen Italian vegetables—to cut down on prep time without sacrificing flavor. But think of this recipe as your canvas! Feel free to add cooked pasta for a heartier meal, swirl in some pesto for a zesty kick, or swap in your favorite fresh veggies from the garden. Let’s get cooking!
Ingredients
• Serves 4
• 1 tablespoon / 15 ml extra-virgin olive oil
• ½ cup / 75g chopped onions
• 1 large clove garlic, minced
• 1 16-ounce / 450g package frozen Italian vegetables
• 1 15-ounce / 425g can diced tomatoes, undrained
• 1 16-ounce / 450g can chickpeas, drained and rinsed
• 5 cups / 1.2 L vegetable broth
• 1 teaspoon / 5g dried basil
• ¼ teaspoon / 1g dried oregano
• Salt and freshly ground black pepper, to taste
• 3 cups / 90g fresh baby spinach, firmly packed
• 2 tablespoons / 8g minced fresh parsley
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the onions and garlic, cover, and cook for about 5 minutes until softened and fragrant.2. Stir in the frozen vegetables, undrained diced tomatoes, chickpeas, and vegetable broth. Add the dried basil, oregano, and a generous pinch of salt and pepper.3. Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes to allow the flavors to meld together.4. Just before serving, stir in the fresh spinach and parsley. Cook for another 1-2 minutes until the spinach has wilted.5. Taste the soup and adjust seasonings if needed. Serve hot and enjoy!
Nutritional Information
• Approximate values per serving:Calories: 250 kcalProtein: 10gCarbohydrates: 35gFat: 7gFiber: 9gPlease note that is an estimate and can vary based on the specific used.
Pro Tips
• Make it a heartier meal by adding 1 cup of cooked small pasta, orzo, or quinoa just before serving.
• Stir in a tablespoon of your favorite vegan pesto or a splash of balsamic vinegar at the end for a vibrant flavor boost.
• For an extra layer of savory flavor, toss a parmesan rind (if not vegan) into the pot while the soup simmers. Remove it before serving.
• Garnish with vegan parmesan cheese, fresh basil, and a drizzle of high-quality olive oil for a restaurant-worthy finish.
FAQ
Q: Is this Italian vegetable soup vegan
A: Yes, this recipe is naturally vegan as written. To ensure it’s fully vegan, use a certified vegan vegetable broth and opt for a vegan parmesan cheese for garnish instead of the dairy version mentioned in the pro tips.
Q: How can I add more protein to this soup
A: This soup already contains plant-based protein from the chickpeas. To increase it further, you can add another can of beans like cannellini or kidney beans, or stir in 1 cup of cooked quinoa or lentils at the end of the cooking time.
Q: Can I use fresh vegetables instead of frozen
A: Absolutely! Swap the 16-ounce package of frozen vegetables for about 4-5 cups of chopped fresh veggies like carrots, celery, zucchini, and green beans. You may need to simmer the soup for an extra 5-10 minutes to ensure they become tender.
Q: How should I store this vegetable soup
A: Allow the soup to cool completely, then store it in an airtight container in the refrigerator for up to 5 days. The flavors will meld and can be even better the next day. You can also freeze it for up to 3 months.
