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Quick Veggie Soup

November 9, 2017Recipes, Soups

Vegetable soup is a classic, especially when you aren’t feeling your best. The variety of vegetables in this Quick Veggie makes this soup both hearty and nutritious. Vegetables offer the body antioxidants, which can help fight against cancer.

Brought to you by Holly Clegg and Eating Well Through Cancer.


1 onion, chopped

1 teaspoon minced garlic

1 (16-ounce) can no-salt-added tomato puree

4 cups water

Salt and pepper to taste

1 tablespoon Worcestershire sauce

1 cup sliced carrots

1/3 cup white or brown rice

1 cup frozen corn

1 cup frozen green peas


In large nonstick pot coated with nonstick cooking spray, sauté onion and garlic 5 minutes or until done.

Add tomato puree, water, salt and pepper, Worcestershire sauce, carrots, and rice. Bring to boil, reduce heat and simmer, covered, 20–25 minutes or until rice is done.

Add corn and peas and continue cooking 10 minutes or until heated. Remove bay leaf before serving. If needed, add more water to soup.

Makes 6 servings.

Per serving: 129 calories, 1 g fat, 29 g carbohydrate, 9 g protein,4 g dietary fiber, and 95 mg sodium.