Ten Minute Vegetable Pantry Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Ten Minute Vegetable Pantry Soup
10 min.
8
105kcal

Suggestions


If you're looking for a quick, healthy, and comforting meal, this Ten Minute Vegetable Pantry Soup is the perfect choice! Packed with nutritious vegetables and flavorful seasonings, this soup comes together in just 10 minutes, making it ideal for busy days when you need something warm and satisfying without the hassle. It's a fantastic vegetarian and vegan option, full of fiber and essential nutrients to keep you energized. The combination of tomatoes, beans, and hearty vegetables provides a deliciously filling soup that's both light and nourishing.

The best part? You can make this soup entirely from pantry staples like canned tomatoes, beans, and vegetables, so you don't have to worry about a trip to the grocery store. The garlic, Italian seasoning, and a splash of red wine vinegar add layers of flavor, while the savory and sage bring a unique, aromatic touch. Whether you're looking for a snack, a light starter, or a side dish, this soup fits the bill. With just a few ingredients and a saucepan, you'll have a meal that’s both satisfying and guilt-free!

Ingredients

  • cup tomatoes diced canned (no-salt added)
  • ounces mushrooms drained sliced canned
  • cup navy beans drained and rinsed canned
  • 8.3 ounces carrots drained sliced canned
  • 0.5 teaspoon savory dried
  • cloves garlic minced
  • 8.3 ounces cut green beans drained canned
  • 0.3 teaspoon ground sage 
  • teaspoon penzey's southwest seasoning italian
  • tablespoon olive oil extra-virgin
  • large onion diced
  • teaspoons red wine vinegar 
  • servings salt and pepper as needed to taste
  • quart vegetable broth low-sodium ( if you desire)
  • cup vegetable juice 100%

Equipment

  • sauce pan

Directions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add the onion and sauté until transparent, about 2 minutes.
  3. Add the garlic, Italian seasoning, savory and sage, and cook 10 seconds.
  4. Add the broth, vegetable juice and vinegar, and bring to a boil.
  5. Add the tomatoes, navy beans, carrots, green beans, and mushrooms and let the soup simmer for 4 to 5 minutes.Season to taste with salt and pepper, if desired.

Nutrition Facts

Calories105kcal
Protein17.14%
Fat17.21%
Carbs65.65%

Properties

Glycemic Index
24.73
Glycemic Load
2.39
Inflammation Score
-10
Nutrition Score
12.663043423839%

Flavonoids

Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
0.94mg
Kaempferol
0.33mg
Myricetin
0.08mg
Quercetin
4.83mg

Nutrients percent of daily need

Calories:105.46kcal
5.27%
Fat:2.14g
3.29%
Saturated Fat:0.33g
2.04%
Carbohydrates:18.36g
6.12%
Net Carbohydrates:13.26g
4.82%
Sugar:5.78g
6.42%
Cholesterol:0mg
0%
Sodium:518.99mg
22.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.79g
9.59%
Vitamin A:5375.06IU
107.5%
Vitamin C:18.9mg
22.91%
Fiber:5.1g
20.41%
Vitamin K:21µg
20%
Manganese:0.31mg
15.69%
Potassium:416.8mg
11.91%
Folate:43.79µg
10.95%
Vitamin B6:0.19mg
9.59%
Iron:1.65mg
9.18%
Phosphorus:87.35mg
8.73%
Magnesium:34.47mg
8.62%
Vitamin B1:0.13mg
8.37%
Copper:0.17mg
8.35%
Vitamin E:1.08mg
7.17%
Calcium:61.62mg
6.16%
Vitamin B3:1.14mg
5.7%
Vitamin B2:0.09mg
5.42%
Selenium:2.93µg
4.18%
Zinc:0.59mg
3.9%
Vitamin B5:0.38mg
3.82%