3 Veggies and 6 Cans Healthy Soup


The other day someone mentioned to me that they love soup but find that most recipes are a bit of a tedious process.  Have you ever looked up a recipe for a soup you are craving only to find that you need to braise the meat, pull out the food processor, etc.?  Yesterday when I was at the grocery store I gave myself a challenge to make up a very simple, healthy, and vegetarian soup.  I am not vegetarian but many of my readers are.  I also am aware that I eat more meat than I need to and have been working on adding more veggies to my diet.

I have mentioned before that I love soup because you can make one giant batch and keep the rest in the freezer and reheat it as you wish.  Double this recipe and you will have enough to feed an army!   It is also easy enough to make after work or prepare it on a Sunday and store in the freezer.  It will be ready for you on those busy nights when you don’t have time to cook and help steer you away from making bad decisions!

I also love soup because you can make it once according to the directions and then each time after you can change it up to suit your tastes or particular mood.  In fact, as I made this recipe I decided that I wanted to make some changes.  The last few weeks I have been averaging between 60 and 75 miles and I wanted to add some extra protein but keep it meat free.  So I cooked up some quinoa and then added it to the soup as it simmered.  If you have some quinoa around I recommend making a cup of dry quinoa with 2 cups water and when prepared add to the soup as it simmers.



1 onion (chopped)

1 green pepper (chopped)

1 red pepper (chopped)

2 cans black beans drained

2 cans kidney beans drained

2 cans diced tomatoes with green chiles

Seasonings: chili powder, cumin, garlic salt, oregano…any others that suit your taste

Optional quinoa


Add diced vegetables to a large pot over medium high heat and cook until tender (about 5 minutes).  Note that I chose not to add any oil to this.  You certainly could but it wasn’t necessary so I just opted to omit it.  As the vegetables cook add some seasoning to the pot. I added chili powder, cumin, oregano and garlic salt.  The garlic salt was the only salt I chose to add as canned beans are pretty heavy on the sodium.

Once vegetables are tender pour all of the cans into the pot and allow the soup to simmer.  Give it a good stir and a little taste.  Add more chili powder or other seasonings if needed.  If you like your soup to have a bit more “soup” consistency to it you can add some vegetable broth.  If you are adding quinoa to the recipe now is the time to add it to the soup and give it a good stir.  Cover it up for about an hour.  If you are pressed for time you can serve after 20 minutes of simmering.

This recipe is about as simple and fast as you can get.  It is a great meat free option.  This is also very low in fat, super high in fiber, and packed full of vitamins.  You can eat this without any guilt!  I would add a dollop of fat free plain Greek yogurt and some shredded cheese, but it really isn’t necessary.

I am looking forward to having this for lunch today as I watch the rain come pouring down and hopefully melt away the piles of snow.  Happy running!

The end product with quinoa.  Doesn't look much different than the other picture!

The end product with quinoa. Doesn’t look much different than the other picture!

13 thoughts on “3 Veggies and 6 Cans Healthy Soup

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