Hearty tomato and vegetable soup

Monday, 25 June 2018
Hearty tomato and vegetable soup

For a delicious, filling and healthy meal that I like to make at home have a look at this healthy tomato and vegetable soup approved by Inspiro dietitian Tracey. The treasure of ingredients in a single bowl of soup provides an excellent balance of carbohydrates, protein and fats as well as the vitamins and minerals the body requires for energy and optimum health. 


  •  1 tablespoon olive oil
  •  1 medium brown onion, chopped
  •  2 garlic cloves, crushed
  •  1 celery stalk, chopped
  • ¼ cup of red lentils
  •  1 large red capsicum, chopped

Healthy and delicious banana, date and chia biscuits (1)

  •  1 and a half jars of pasta sauce
  • ¼ cup of diced carrot
  •  1 large zucchini finely shaved or grated
  •  1/2 cup dried small shell pasta
  •  1/2 cup frozen peas
  •  80g baby spinach
  • Pepper to taste

(not all of these have to be included if you don't have them or you can add to your own taste):

  •  1 litre Massel chicken style liquid stock
  • 2 tablespoons smoked paprika
  • 1 tablespoon dried oregano
  • 1 tablespoon onion powder
  • 1 tablespoon dried basil
  • 2 teaspoons dried thyme
  • 1 1/2 teaspoons freshly ground black pepper
  • Add any other spices or herbs to taste

14 healthy plant based snacks from dietitian Tracey

Spices for tomato and vegetable soup


Part 1

Heat the oil in a large saucepan over medium-high heat and add the onion, carrot, garlic and celery. Cook, stirring, for 3 to 5 minutes or until onion has softened. Now add the zucchini and capsicum. Cook, stirring occasionally, for 5 to 6 minutes or until vegetables start to soften.

Read next black bean and zucchini fritters

Part 2

Add stock, sauce. spices and 2 cups of cold water. Cover. Bring to the boil. Reduce heat to low. Simmer for 15 minutes or until vegetables are just tender. Add the pasta and peas. Simmer, uncovered, for 10 minutes or until pasta is just tender. Immediately before serving stir in the spinach. Enjoy.

To make the soup even healthier follow the tips above by deleting the pasta and, adding more sauce and adding more green vegetables..

Have a fantastic week and remember my tips on emotional eating - Tracey Higgins, Inspiro Dietitian.

Call: Inspiro on 03 9028 0153

Emotional eating - how to overcome desire

get more healthy inspiro recipes