Sign up for NEW free healthy recipes - Currently over 300,000 subscribers!

Soup for the Italian Lover’s Soul

Pin It!

Happy chocolate-covered Sundae… oops, I mean Sunday.


Here was my lunch yesterday: Italian Kitchen Sink Soup, an organic peach, and two slices of buttered (Earth Balance) Ezekiel toast. Just like with some of my stir fries and salads, this soup came about due to a need to “save” a bunch of veggies in the fridge. Don’t let the laundry list of ingredients intimidate you; this soup is simple to make. And you can substitute whatever veggies you have on hand. (Also, feel free to ignore the gram measurements. I listed them for those of you who like to be exact, but normally I don’t bother weighing veggies when I make soup. It’s kind of hard to mess up a soup, you know?)

NYC2010 097

Italian Soup

  • 1 16oz can diced tomatoes (such as Muir Glen Italian Style)
  • 1 28oz can whole tomatoes, drained and cut
  • 1 red pepper, sliced (110g)
  • 1 package sliced mushrooms (250g)
  • 1 head cauliflower (500g)
  • 1 onion, sliced (100g)
  • 4 garlic cloves, chopped
  • optional: 2 tbsp olive oil
  • 2 mini cans tomato sauce
  • 1 quart broth (such as Imagine No-chicken broth)
  • 4 cups water
  • 1 tsp dry oregano
  • 1 1/2 tsp dry basil
  • 1 1/2 tsp salt (or to taste)
  • 1/2 tsp garlic powder

(I sauteed the onion and garlic in the oil first, but if you want to omit the oil, just skip this step.) Combine all ingredients in a big pot. Bring all ingredients to a boil, then cover and simmer at least 2 hours. Makes a ton! Who doesn’t love leftover soup?

Come back Tuesday and I’ll show you what I ate for dessert:

NYC2010 622

What are your latest recipe creations?

Here’s the rest of my “recently-created recipe” list that didn’t make it onto yesterday’s post: soy-free banana yogurt, healthy chocolate milkshake, mint chocolate chip pudding, pecan pie babies, German chocolate babies, red pepper soup, Christmas pie, voluminous oat bran, oatmeal pudding (a new version), black-eyed-pea dip, and chocolate-cherry protein ice cream sundae. I told you it was crowded up in the brain of CCK.

Rate this recipe

Katie is the baker, photographer, and author of the popular blog Chocolate-Covered Katie. Her favorite food is chocolate, and she believes in eating a balanced diet that includes dessert every single day. More about Katie—> 
Tags: , , ,

Leave a Reply

Your email address will not be published. Required fields are marked *

  1. I want to see the chocolate milkshake recipe 😉

  2. Valerie says:

    Soy free Banana Yogurt? Yes please!

    (The Italian soup looks great too. And I’m STILL excited about the pb cups. Even more so now that you’ve shown a pic!)

  3. *Andrea* says:

    what’s sbl?
    that soup looks great! i love hearty veggie soups in the fall. so comforting. i can’t wait for the recipe!!! i found dark chocolate pb cups at trader joe’s this weekend and was sooo close to buying them

    1. VEGirl says:

      I think it’s smart balance light (a vegan butter)

      1. jessica says:

        why do u use a light butter?

        1. Andrea, yes it’s smart balance light. LOL we always call it sbl at home, so I just wrote that without thinking :).

          jessica: I actually answered that in this post:

          1. Anonymous says:

            smart balance light use artificial flavors! 🙁

          2. For the small amount of it I consume in my life, I really don’t think the artificial flavors will hurt me. Stressing out about not eating a 100% “pure” diet seems less healthy to me than consuming a food every now and then with artificial flavors.

        2. I don’t think regular Smart Balance is vegan, but the light kind is.

          1. Yup!
            (The non-light one has whey)

  4. cindy says:

    Yummy soup! I want to know what Christmas pie is!!! And what be the chocolate thingy? Looks like a cross btw pb cup and peppermint patty!

  5. Karen Andrews says:

    Good thing you didn’t list all those others that are on your mind…I never would’ve been able to choose! Keep ’em comin’…it’s my first wk being vegan and this site helps soooooo much! <3

    1. Thanks Karen… and good luck!! 🙂

  6. Namaste Gurl says:

    Mmmm, Katie soup looks fab–and super easy, yummy and healthy. Can’t wait to try it when I have the time and all the ingredients on hand cuz you’re right, who doesn’t like having leftover soup? You can just freeze it and warm up on nights when you don’t have time to cook–tah-daw 🙂

    I’d love to hear the recipe for the vegan tortilla soup, by the way. Me like…scratch that….me LOVE Mexican food 🙂 And I wouldn’t mind hearing whatever creative, crazy recipes are in the head of miss CCK 🙂

    I made this acorn-harvest soup recently that was SO SO good. It tasted like a big ole’ fall in bowl. I also made a really good hemp-spinach-almond smoothie that was super yum, healthy, and sans sugar!

  7. Erika says:

    Oh my…whatever that dessert is it looks delicious! Now, I want Tuesday to come quickly! 😀

  8. mckella says:

    I pretty good at putting together whatever we have into a meal, but I don’t consider them “recipes.” I made a yummy stir-fry with veggies, brown rice and broth topped with pine nuts that was really good, and my cousin taught me to make spaghetti squash boats. Just cook the squash, scoop it out and mix it with onion, tomatoes, peppers,etc. We used sausage but you could mix it with crumbled Amy’s breakfast patties or veggies burger. Then we put everything back in the squash “boat” and baked it with cheese on top, but like I said, substitute whatever you want! Nooch, nuts, whatever. Pretty hard to mess up and it was delicious!

  9. Ann Claire says:

    That soup looks great!
    Is that a coconut butter cup? 🙂
    Wow! All your recipe creations sound wonderful! I can’t wait to here about all of them!

  10. Oooh yum, your soup looks delicious! I love recipes that allow me to throw in whatever I have sitting around just waiting to be eaten. I’m going to go crazy and guess that your little treat at the bottom is a coconut butter cup. Lately I’ve been making all kinds of soy-free veggie burgers, most notably a crab cake that tastes like the real thing! Oh I mustn’t forget the pumpkin oatmeal cookies I’ve been making!

  11. ITS LIKE A MINTY OR COCONUT CREAM CHOCOLATE CUP!!! just a little closer to the monitor katie.. i can almost…. *MUNCH!* haha see, i took a bite!! 😀

  12. Faith says:

    Definitely need to hear about that chocolate milkshake business!

  13. I love reading your new recipes 🙂 keep them coming!

  14. Little Bookworm says:

    That soup sounds amazing, and the rest of your “recently-created recipe” list sounds great! Especially the German chocolate babies and mint chocolate chip pudding! 😀

  15. Mary @ Bites and Bliss says:

    Mmm I can’t wait ’til it gets cool enough for soup!! I miss it but just can’t handle it when it’s still fairly warm here.

  16. Katrina says:

    The soup looks so good!! I LOVE italian food, but can’t have rice or gluten! It’s kind of hard to find pasta without rice or gluten. 🙂 So this will be a nice alternative! Thanks!

    1. Check out this stuff:
      It’s not spaghetti… but it’s fun in its own right :).

  17. lola says:

    your soup looks really good. i like to make a minestrone-like soup similar to this, where i just throw whatever veggies i have and some pasta into canned diced tomatoes and cook it all together.
    and i wanna see the mint chocolate chip pudding recipe!

  18. ecogrrl says:

    soup looks, um SOUPER (bwa ha ha). suggestion on broth – with all those veggies you are using, use the leftover skins, peels, etc., and herbs to make your own broth first!! i like to make a ton this way and freeze it in either ice cubes in ziplocks or handy-dandy freezer jam containers as it adds up to about a cup that way. also this saves all the preservatives (and sodium) that the commercial broth/stock folks put in it!

    1. Ooh yum! I usually just leave skins on all my veggies (i.e. zucchini skins, kabocha skins…) but if I ever have carrots, I could definitely try your idea! It’d certainly be cheaper than commercial broths too :). You have some of the yummiest ideas!

  19. Elizabeth says:

    Thanks for the recipe! I have a pot of it simmering on the stove right now. I had the exact same veggies in my fridge needing to be used (although I can see it’ll be good with other veggies too). I also have some cooked, whole-wheat orzo (leftovers) in the fridge that I’m going to toss in at the end.

  20. thedelicateplace says:

    i made some hemp pancakes this morning with some canned pumpkin and dairy free ice cream on top! they tasted great but looked pretty gross (i.e. GREEN 😉 haha

Want To Get Healthier?

Opt in to receive new FREE healthy recipes each week - delivered straight to your inbox!