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Tomato Garden Vegetable Soup

Tomato Garden Vegetable Soup

My Tomato Garden Vegetable Soup is hearty, nourishing and packed with healthy veggies, chickpeas and barley! This wholesome vegetarian soup can be a starter or a main course, served with a crusty baguette! 

Course Main Course
Cuisine American
Keyword tomato soup with chickpeas, vegetable soup with barley, veggies soup with chickpeas
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 8 servings
Calories 245 kcal
Author Mahy

Ingredients

For the soup:

  • 1 tablespoon olive oil
  • 1 large onion , finely minced
  • 1 sweet bell pepper , finely diced
  • pinch of salt
  • 1 teaspoon dried oregano
  • 2 cloves garlic , minced
  • 1 cup sliced cremini mushrooms
  • 1 can plum tomatoes in their juice , finely diced
  • 1 pinch salt
  • 1 teaspoon oregano
  • 3 cups vegetable stock
  • 1 cup pearl barley , quinoa, buckwheat kasha or your favorite grain/seed
  • 2 large carrots
  • 1 1/2 cups shredded cabbage
  • 1 large zucchini shredded
  • 1 cup kale finely shredded, packed
  • 1 cup fresh corn kernels
  • 2 tomatoes finely diced
  • 1 cup mixed chickpeas and cannellini beans

For the Pistou:

  • 1/4 cup minced fresh parsley and oregano leaves
  • 2 tablespoons olive oil
  • 1 pinch salt

Instructions

For the soup:

  1. Heat a large pot over medium-high heat with the olive oil.

  2. Add in the onion and sweet bell peppers and sauté them with a pinch of salt in the olive oil for 3 minutes until soft and nearly caramelized.
  3. Add in the garlic and mushrooms and sauté them with the onion mixture for about 1 minute until the mixture is fragrant.
  4. Add in the canned tomatoes (chopped finely) with heir juices and season with salt and oregano.
  5. Then add in the stock and bring the mixture to a boil.
  6. When the soup boils, add in the carrots, barley and lower the heat back to medium. The soup should be simmering and not boiling vigorously.
  7. A few minutes later when the barley starts to soften, add in the cabbage and let it cook for 5 minutes before adding in the remaining veggies and beans.
  8. Let the soup cook for about 8 minutes until all veggies are soft, barely is cooked and the beans are softer. Serve with pistou on top and some crunchy bread.

For the pistou:

  1.  Mix all ingredients together in a bowl and add in garlic if you prefer.

Recipe Notes

 

  • If you want a totally gluten-free Garden Vegetable Soup, add in quinoa, millet, buckwheat kasha or any gluten-free goodness grain/seed.
  • Serve this comforting, filling soup on its own, with some toasted bread or however you like and enjoy.
Nutrition Facts
Tomato Garden Vegetable Soup
Amount Per Serving (1 serving)
Calories 245 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Sodium 459mg20%
Potassium 714mg20%
Carbohydrates 41g14%
Fiber 9g38%
Sugar 9g10%
Protein 7g14%
Vitamin A 4535IU91%
Vitamin C 53.7mg65%
Calcium 77mg8%
Iron 2.7mg15%
* Percent Daily Values are based on a 2000 calorie diet.