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  • Healthy Serving: Recipe Directory

  • Vegetable Soup

  • Ingredients:

    • 1/2 cup of extra virgin olive oil
    • Vegetables: any combination equaling 4 cups or more. This can be made without the tomatoes if preferred. When finished, you may add cooked starch, like rice, pasta or potatoes.
    • 1 small onion, chopped
    • 1 cup chopped broccoli, frozen, defrosted, drained
    • 1 cup chopped carrots
    • 5 ounces chopped spinach, frozen, defrosted, and well drained  or 4 cups baby spinach leaves
    • 1 28 ounce can crushed tomatoes
    • 6 cups vegetable broth (can be made with vegetable bouillon cubes)


    • Heat 2 tablespoons on medium heat in a large soup pan. Add the onions, stir to coat with oil, and cook slowly for about 5 minutes.
    • Add 2 more tablespoons of olive oil, and the broccoli. Stir into onions and cook for another 5 minutes.
    • Add 2 more tablespoons of olive oil. Add the carrots and the spinach. Stir to combine.
    • Reduce heat to a simmer, and cook for an additional 10 to 15 minutes.
    • Add the can of crushed tomatoes. Stir to coat and heat 5 minutes or longer.
    • Add 6 cups of vegetable broth. Bring to a simmer until heated through.
    • This soup can be frozen in individual servings and reheated. If desired, cooked pasta, rice or potatoes can be added before serving.

    Servings: 4 large (2 cup)

    Per serving:

    • Calories per 2 cup serving, without added starch: 300
    • At least 4 vegetables

    This recipe is a "Mary's Meal," based on the work of Mary Flynn, PhD, registered dietitian at The Miriam Hospital. Learn more about Mary's Meals.

    Try it out: Select Mary's Meals are served daily in The Miriam Hospital cafeteria.